Saturday 6/25/11 Warmup Run 400m 3 rounds 10 face the wall squats 10 kettlebell halos 10 down-dog pushups Band Shoulder mobility Skill Pullup progressions Conditioning 20 minutes AMRAP 5 kettlebell…

Friday 6/24/11 Warmup 3 rounds 5 kettlebell goblet squats 5 pistols or "Bulgarian" split squats per leg 10 pushups 10 groiners cossack stretch Skill skin-the-cat practice overhead kettlebell duck-walk Strength…

Thursday 6/23/11 Warmup 15 minutes 30 hip bridges 30 birddogs 30 kettlebell swings 5 single leg deadlifts per side PVC/Barbell Burgener warmup Strength/Power 3x3 snatch (85% 1RM) Skill Ring practice:…

Wednesday Workout Warmup 10 minutes Animal movements Skill 10 minutes Handstand practice Conditioning Half-Murph Wearing a 20# weighted vest: 800M run 50 pullups 100 pushups 150 squats 800M run

Tuesday Workout When being attacked on the ground, the goal should almost always be to get back to your feet as quickly as possible. Sometimes, however, it is to your…

Monday workout Warmup Run 400yd 3 rounds 30 step-ups 10 turkish getups Strength work up to 1RM Press Conditioning 12 minutes AMRAP 5 pullups 10 push press 15 box jumps

HAPPY FATHER'S DAY!!! Rest day

Warmup 3 rounds 10 face the wall squats 10 kettlebell halos 10 down-dog pushups Strength 5x5 superset kettlebell single leg deadlift kettlebell windmill Conditioning 3 rounds 25 hardstyle kettlebell swings…

Warmup Run 400 yards 3 rounds of PVC drills 10 dislocates 5 windmills each direction 10 overhead squats 5 dead hang pullups Strength 5x3 Weighted Pullup Conditioning 3 rounds 15…

Warmup 5x increase weight each round 20 yard Waiter walk R hand 5 air squats 20 yard Waiter walk L hand 5 pushups PVC dislocates/windmills Conditioning CFLA Baseline 500 M…