30
Jul 2014

7/30/14

 

EMOM for 10 Min. (alternating)

10 Front Rack Lunges (115/75)

2 Rope Climbs (Sub 10 Pull-ups)

 

Rest Approximately 5 Min.

 

21-15-9

Deadlifts (225/155)

Run 400 Meters after each round

29
Jul 2014

7/29/14

 

20 Min. AMRAP

3 Hang Power Cleans (185/135)

6 Ring Dips

9 Box Jumps (30/24)

27 Double Unders

28
Jul 2014

7/28/14

 

OH Squats (Compare to 3/26/14) (Off the Rack)

3-3-3-3-3

 

12 Min. AMRAP

8 Power Snatches (95/65)

8 T2B (Sub 12 v-ups)

Run 200 Meters

 

27
Jul 2014

7/27/14

 

"Sunday Surprise"

26
Jul 2014

7/26/14

 

5 Rounds

10 Wallball Shots (20/14)

10 SDLHP (70/53)

10 Thrusters (75/45)

300 Meter Run

25
Jul 2014

7/25/14

 

For Time:

250 Meter Row

3 Muscle Ups / 3 Bar Muscle Ups / 9 Pull-ups

25 Front Squats (95/65)

3 Muscle Ups / 3 Bar Muscle Ups / 9 Pull-ups

25 STO (95/65)

3 Muscle Ups / 3 Bar Muscle Ups / 9 Pull-ups

25 Front Rack Lunges (95/65)

24
Jul 2014

7/24/14

 

5 Rounds

10 Power Snatches (95/65)

5 Over the bar burpees

10 T2B (Sub 15 V-ups)

5 Over the bar burpees

Run 400 Meters

23
Jul 2014

7/23/14

 

EMOM For 10 Min.

1 Power Cleans + 2 Push Jerks + 3 Front Squats (165/115)

 

14 Min. AMRAP

7 Box Jumps (24/20)

7 Power Cleans (135/95)

7 KB Swings (70/53)

22
Jul 2014

7/22/14

 

2 Rounds

25 Thrusters (115/75)

25 Pull-ups

25 Burpees

Rest 5 Min.

21
Jul 2014

7/21/14

 

Back Squats (Compare to 5/28/14)

5-5-5

 

12 Min. AMRAP

10 Hand Release Push-ups

10 Wallballs Shots (20/14)

200 Meter Run