25
Jun 2016

Saturday 6/25/16

 

5 Rounds

2 Rope Climbs (sub 10 pull-ups)

10 Front Rack Lunges (155/105)

15 KB Swings (70/53)

200 Meter Run

24
Jun 2016

Friday 6/24/16

 

For Time:

500 Meter Row (Buy In)

 

21-15-9

SDLHP (115/75)

Box Jumps (24/20)

Ring Dips

 

500 Meter Run (Buy Out)

23
Jun 2016

Thursday 6/23/16

 

EMOM x 10 (alternating)

5/5 DB Snatches (challenging weight)

10 T2B (sub 20 sit-ups)

 

3 Rounds

400 Meter Run

5 Squat Cleans (165/115)

3 STO (165/115)

22
Jun 2016

Wednesday 6/22/16

 

Skill Work:

10 Min. for HSPUs

 

For Time:

100 Double Unders

75 Wallball Shots (20/14)

50 Push-ups

25 Deadlifts (275/185)

21
Jun 2016

Tuesday 6/21/16

 

Snatch Complex

1 Power Snatch + 1 Hang Power Snatch

 

12 Min. AMRAP

200 Meter Run

10 Pull-ups

5 Hang Power Snatches (115/75)

20
Jun 2016

Monday 6/20/16

 

 

Front Squats

3-3-3-3-3 (working up in weight)

 

 

4 Rounds

15 Back Squats (135/95) (from the ground)

15 Burpees Rest 1 Min.

19
Jun 2016

Sunday 6/19/16

 

"Sunday Surprise"

18
Jun 2016

Saturday 6/18/16

 

20 Min.AMRAP

5 HSPUs (sub10 pike push-ups)

10 KB Swings (53/35)

15 Front Squats (95/65)

17
Jun 2016

Friday 6/17/16

 

For Time:

Run 800 Meters

 

21-15-9

Wallball Shots (24/20)

Pull-ups

Burpees

 

Run 800 Meters

16
Jun 2016

Thursday 6/16/16

 

Work up to a heavy complex

1 Power Clean + 1 Hang Power Clean + 1 Jerk

 

For Time:

1000 Meter Row

30 Alternating Pistols (sub 60 air squats)

30 Hang Power Cleans (185/135)