7
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)

6
Aug 2017

Sunday 8/6/17

 

"Sunday Surprise"

5
Aug 2017

Saturday 8/5/17

 

5 Rounds

300 Meter Run

15 Thrusters (75/45)

30 Sit-ups

15 Push-ups

4
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)

3
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)

2
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)

1
Aug 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

31
Jul 2017

Monday 7/31/17

 

15 min. to work up to a heavy complex

1 Power Clean + 5 Push Press

 

3 Rounds

400 Meter Run

8 Hang Power Cleans (165/115)

12 Lateral Burpees Over Bar

30
Jul 2017

Sunday 7/30/17

 

"Sunday Surprise"

29
Jul 2017

Saturday 7/29/17

 

For Time:

20 Thrusters (115/75)

30 Sit-ups 

40 Box Jumps (24/20)

500 Meter Row

40 Box Jumps (24/20)

30 Sit-ups 

20 Thrusters (115/75)