9
Aug 2017

Thursday 8/10/17

 

10 Min. To Find Your 1RM Bench Press

 

12 Min. Ladder

2 Burpee Box Jumps (24/20)

2 Hang Squat Cleans (155/105)

4 Burpee Box Jumps (24/20)

4 Hang Squat Cleans (155/105)

6 Burpee Box Jumps (24/20)

6 Hang Squat Cleans (155/105)

ETC...

8
Aug 2017

Wednesday 8/9/17

 

OH Squats

2-2-2-2-2

 

"Isabel"

30 Power Snatches For Time (135/95)

7
Aug 2017

Tuesday 8/8/17

 

Teams of 2

3 Rounds

100 Meter Sprint Relay

20 Deadlifts (275/185)

30 T2B (sub 60 sit-ups)

40 Box Jumps (24/20)

50 Push-ups

6
Aug 2017

Monday 8/7/17

 

Complex

3 Front Squats + 2 Push Jerks (from the rack)

 

15 Min. AMRAP

30 Double Unders

10 CTB Pull-ups

5 Clean and Jerks (@ 65% of complex)

5
Aug 2017

Sunday 8/6/17

 

"Sunday Surprise"

4
Aug 2017

Saturday 8/5/17

 

5 Rounds

300 Meter Run

15 Thrusters (75/45)

30 Sit-ups

15 Push-ups

3
Aug 2017

Friday 8/4/17

 

"Jack"

20 Min. AMRAP

10 Push Press (115/75)

10 KB Swings (53/35)

10 Box Jumps (24/20)

2
Aug 2017

Thursday 8/3/17

 

Deadlifts

8-8-8-8

 

12 Min. AMRAP

12 Alt. Pistols (20 air squats)

10 Deadlifts (225/155)

8 HSPUs (12 pike push-ups)

1
Aug 2017

Wednesday 8/2/17

 

Snatch Complex

1 Power Snatch + 1 Hang Squat Snatch

 

21-15-9

Hang Power Snatch (75/45)

Wallball Shots (20/14)

T2B (20 v-ups each round)

31
Jul 2017

Tuesday 8/1/17

 

Back Squats

3-3-3-3-3

 

4 Min. AMRAP

50 Double Unders

15 Back Squats (95/65)

With Time Remaining Max Rope Climbs (pull-ups)

Rest 2 Min.

x3