30 June Combined Core (Obj: Work Capacity)

With Pack

½ mile shuffle

3X As fast as possible

Burpees  40

Hand release pushups 30

Bag Jump Overs 20 L/R

Pullups 20

Fireman’s Carry 100m

Rest 3 Min

27 June Combined Class (Obj:Strength Endurance)

• Horizontal Pulls 40
• KB Snatch 100
• Walking Lunges 80
• OH Grapevine Stairs 3 min
• Squat Thrust 80
• KB Clean and Press 80
• Grasshoppers 80
• KB 1 Arm OH Squats 80
• Horizontal Pulls 40

25 June Combined Class (Obj: Cardio and Speed Endurance)

warm up well

Tabata
- Sit Throughs (8x :20work/:10rest) @100% intensity

3X w partner (rest while partner works)
Burpees 10
Cossack Squats 10L/R
Tiger Press/HSPU 10
1 leg Squat/Pistols 10L/R
Side to Side Pullup 5L/R
Knee Ups or Straight Leg Raises 10

18 June Full body work

4x
-Dbl KB reverse lunge 10
-Dbl KB floor press 15
-Jumping Lunge 10 l/r
-Plyo pushups 10
-Ice cream makers/pullups 10

11 June Combined Class (Obj: Cardio)

A:
12 minute EMOM of:
Even: KB Rows  10
Odd:  KB Thrusters 10
Rest 4-6 minutes

B:
10 minute EMOM of:
On the Even - :30 seconds: KB Jumpovers
On the Odd - :20 seconds:  KB Snatch (53#/35#)
Rest 3-5 minutes

C:
8 minute EMOM of:
Even:  Decksquat to Press8
 Odd:  Squat Thrusts 8

June 4 Combined Class (Obj: Strength Endurance)

For time:

5X 5:00 sets

• SB Clean 10  
• SB Clean & Squat 10
• SB Squat and Press 10
• Pushups 30
• Flutter kicks 60L/R
• Tripod Reach 5l/r

Set time for 5 minutes. Stop wherever you end up in the circuit and rest for 1:00. . Start at that point in the circuit for your next set. Go 5 times.