3
Jul 2015

7/3/15

 

For Time:

750 Meter Row (Buy In)

21-18-15-12-9-6-3

STO (115/75)

SDLHP (70/53)

T2B (sub v-ups x2)

2
Jul 2015

7/2/15

 

5 Rounds

400 Meter Run

10 Front Rack Lunges (155/105)

15 Pull-ups

1
Jul 2015

7/1/15

 

20 min. to work up to a heavy complex

1 Power Clean + 1 Hang Power Clean + 2 Push Jerks

 

12 Min. Ladder

2 HSPUs (+2 each round) (sub 4 pike push-ups + 2 every round)

10 Power Cleans (95/65)

25 Double Under

30
Jun 2015

6/30/15

 

For Time:

5 Squat Snatch (165/115)

5 Muscle-ups (sub 15 pull-ups)

25 Burpees

25 Sit-ups

500 Meter Run

5 Squat Snatch (165/115)

5 Muscle-ups (sub 15 pull-ups)

500 Meter Run

25 Sit-ups

25 Burpees

5 Muscle-ups (sub 15 pull-ups)

5 Squat Snatch (165/115)

29
Jun 2015

6/29/15

 

Back Squats

5-5-5-5-5

 

30-20-10

Wallball Shots (20/14)

KB Swings (70/53)

Box Jumps (24/20)

28
Jun 2015

6/28/15

 

"Sunday Surprise"

27
Jun 2015

6/27/15

 

21-18-15-12-9-6-3

Hang Power Cleans (95/65)

Thrusters (95/65)

30 Double Unders After Each Round

26
Jun 2015

6/26/15

 

7 Rounds

10 Deadlifts (185/135)

Run 200 Meters

Rest 1 Min.

25
Jun 2015

6/25/15

 

EMOM x 10

3 TNG Power Snatch (155/105)

 

For Time: (15 Min. Time Cap)

Run 800 Meters

60 OH Squats (95/65) RX+(135/95)

40 CTB Pull-ups

20 Burpees

24
Jun 2015

6/24/15

 

4 Rounds

 

Rounds 1 & 3

5 Min. Clock

Run 400 Meters

Max KB Swings (53/35)

Rest 1 Min.

 

Rounds 2 & 4

5 Min. Clock

Run 400 Meters

Max STO (95/65)

Rest 1 Min.