17
Aug 2017

Thursday 8/17/17

 

For Time:

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10

Front Rack Lunges (135/95)

Pull-ups 

 

16
Aug 2017

Wednesday 8/16/17

 

Work up to a 1rm Clean and Jerk 

Then 

 

20 Min AMRAP

15 Wallball Shots (20/14)

10 Burpees

15 Box Jump Overs (24/20) 

10 Burpees 

 

15
Aug 2017

Tuesday 8/15/17

 

Work up to heavy 3 postion snatch.

(ground/below the knee/high hang)

Then 

 

For Time: 

21 Snatches (95/65)

3 Rope Climbs (15 pull-ups)

15 Snatches (115/85)

2 Rope Climbs (10 pull-ups)

9 Snatches (135/95)

1 Rope Climb (5 pull-ups)

 

14
Aug 2017

Monday 8/14/17

 

Back Squats 

5-4-3-2-1

 

Then 

7 Min AMRAP

3 Hang Power Cleans (185/135)

3 HSPUs (pike push-ups)

6 Hang Power Cleans (185/135)

6 HSPUs (pike push-ups) 

9 Hang Power Cleans (185/135) 

9 HSPUs (pike push-ups)

etc...

 

Rest 3 Min

 

7 Min AMRAP

3 Hang Squat Cleans (185/135)

3 T2B (sit-ups)

6 Hang Squat Cleans (185/135)

6 T2B (sit-ups)

9 Hang Squat Cleans (185/135)

9 T2B (sit-ups)

etc...

13
Aug 2017

Sunday 8/13/17

 

"Sunday Surprise"

12
Aug 2017

Saturday 8/12/17

 

"Daniel"

For Time:

50 Pull-ups

400 Meter Run

21 Thrusters (95/65)

800 Meter Run

21 Thrusters (95/65)

400 Meter Run

50 Pull-ups

11
Aug 2017

Friday 8/11/17

 

For Time:

50 Cal Row (Buy In)

30-20-10

SDLHP (70/53)

Front Rack Lunges (95/65)

Wallball Shots (20/14)

50 Burpees (Buy Out)

10
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...

9
Aug 2017

Wednesday 8/9/17

 

OH Squats

2-2-2-2-2

 

"Isabel"

30 Power Snatches For Time (135/95)

8
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