Hey Guys and Gals!

I know it is going to be tough to get the same kind of workout in while I am away but I am confident that you will give 100% with your workouts and your clean eating. This time of year the LBS add up quick so stay focused each day. Don't let Summer get the best of you. One 8 ounce margarita has 455 calories! Yikes! Prepare your meals, don't let yourself get too hungry, set yourself up for success. A healthy, strong, body is a beautiful thing!

3-2-1 GO!

Workout #1

Warm up:
jog 400 m
then..
2 rounds:
10 air squats
10 walking lunges
10 pass thru's with PVC
15 sit ups

mobilize 5 min.

Strength:
Strict Press
5-5-5-5-5 increasing.
Warm up with empty bar then add a little weight each time. The last set of 5 reps is your heaviest for 5 reps.

WOD

For Time..

"The Running Dead"
800 m Run
50 deadlift
50 sit up
50 Kettlebell swing
400 m Run
40 deadlift
40 sit up
40 Kettlebell Swing
200 m run
15 deadlift
15 sit up
15 kettlebell swing

RX: 135/95(Bar), 53/44(KB)
**scale accordingly
* you can also use kettlebells or dumbells for the deadlift

Workout #2

Warm up:

same as in #1

Strength:

EMOM 10

*every minute on the minute

Minute #1: 5-8 Strict pull-ups

Minute #2: 20 (10/side) heavy dumb bell walking lunges

WOD:

For Time:

Run 400m or Row 400m
21 Thrusters
21 KBS (kettle bell swing)
21 Pull-ups
Run or Row 400m
15 Thrusters
15 KBS
15 pull-ups
Run or Row 400m
9 Thrusters
9 KBS
9 Pull-ups

Workout #3

Warm up properly

Strength:

Back Squat
5X5 *find your heaviest for 5 reps and do it 5x. Rest 90-seconds-2 minutes between sets.

WOD

Complete as many rounds as possible in 12 minutes of:

12 box jumps
6 jumping squats
6 bar-facing burpees

RX: 24"/20"(box), 45/35(bar)

**Scale accordingly

Workout #4

warm up properly and mobilize!

Strength:

EMOM 12

Minute #1: Heavy pull-overs (10--12 reps at your heaviest)

Minute #2: 15 weighted ab mat sit ups (you choose the weight)

Minute #3: romanian deadlift (heavy for 10 reps)

SKILL:

3 minutes double under practice

WOD

For Time:

100 wallballs

*every time you put the ball down you have to perform 50 single unders or 25 double unders and 5 burpees. Make me proud with your wall balls(:

RX: 20#/14#, double unders, 10' target men, 9' target woman

LV3: 14/10#, single unders, 9'/8'

Client Workouts to do while I am on Vaca!

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