Thursday

EMOM for 10min:
 EVEN- 20 KB Swings
  ODD- 20 Hollow Rocks

        rest as needed, then...

PLANK BONANZA!

Setting GOALS

Wednesday

AMRAP in 16min of:
 20m OH Lunges
 20 Russian Twists (25/15* plate)
 20m Bear Crawl
 Shuttle Run

"With everything that has happened to you, you can either feel sorry for yourself or treat what has happened as a gift. Everything is either an opportunity to grow or an obstacle to keep you from growing. You get to choose." 
                                — Wayne W. Dyer

Tuesday

10min to establish a 1 rep max of:
           Shoulder Press

10min to establish a 1 rep max of:
           Push Press

10min to establish a 1 rep max of:
           Push Jerk

*Score= total for all 3 lifts combined

Monday

With a continuous running clock:

   0:00 – 1000 Meter Row
   5:00 – 50 Burpees
 10:00 – 30 Pull-Ups
 15:00 – 50 Wall Ball Shots
 20:00 – 30 Box Jump Overs
 25:00 – Building Run

FUNday

4 Rounds for TIME:

 •10 Burpee Pull-Ups

 •10 Clean & Jerks (95/65*)

Thursday

AMRAP in 16min of:

  •400m Run

  •10 Toes-2-Bar

  •20 KB Swings (53/35*)

Auburn Summer Training 2015

Wednesday

3 Rounds for Time:
 20 Power Snatch (95/65*)
 20 Commando Pull Ups

 20 Box Jumps (24/20”)

Sergeant Scott Lunger