Thursday
Jul312014

Friday, August 1

Emerge

Row 15 calories
12 Air Squats
12 Pushups
6 Air Squats
6 Burpees

Rest 90-120 seconds.  Repeat x4-5

Evolve

Row 15 calories
12 Wall-Ball Shots @ 20/14
12 Push Press @ 95/65
6 Wall-Ball Shots @ 20/14
6 Bar Facing Burpees, as fast as possible

Rest 90-120 seconds.  Repeat x5

Thursday
Jul312014

Thursday, July 31

Rest Day

Tuesday
Jul292014

Wednesday, July 30

Emerge/Evolve

A.) 100 meter sprint, walk back to recover x4-6
B.) 20-30 Turkish Getups, nor for time.  Switch arms every 5 reps.
C.) 30 strict Ring-Dips, not for time. 

notes:
Stop run intervals when you exprience significant drop-off, or the "point of no return" in your speed.  Airdyne for 30 seconds @ 90-95% /rest for 90 seconds is acceptable substitution for running.

Monday
Jul282014

Tuesday, July 29

EMERGE

A.) 4x2 Backsquats, rest 2 minutes between sets.
B.) EMOM for 12 minutes of:
    odd minutes- 2 Box Jumps + 1 Hang Power Clean
    even minutes- 5 Pullups
C.) 50 Situps for time

EVOLVE

A.) 4x2 Backsquats, rest 2 minutes between sets.
B.) EMOM for 12 minutes of:
     odd minutes- 4 Power Cleans
     even minutes- 2 Rope Climbs
C.) 50 Toes to Bar for time

Sunday
Jul272014

Monday, July 28

EMERGE/EVOLVE

7 Minute AMRAP of:
250 meter row
10 Russian Kettlebell Swings @ 70/53
10 No Pushup Burpee

rest 2 minutes, repeat x3 

Sunday
Jul272014

Sunday, July 27

Rest Day

Saturday
Jul262014

Saturday, July 26

EMERGE

In teams of two complete the following for time:
800 meter Med-Ball run 
100 Air Squats
70 Pullups
800 meter Med-Ball run

EVOLVE

In teams of two complete the following for time:
1 mile team Med-Ball run @ 20/14
100 Thrusters @ 45/35
100 Pullups
800 meter team Med-Ball run @ 20/14