18
Sep 2017

Tuesday 9/19/17

 

Find a 3rm Hang Power Snatch 

Then 

"Nancy"

5 Rounds 

400m run 

15 Overhead Squats (95/65)

 

17
Sep 2017

Monday 9/18/17

 

Find a max for this complex:

Power Clean + Front Squat + Jerk 

Then 

21-15-9

Clusters (115/75)

T2B (30-20-10 v-ups)

Bar Facing Burpees

 

16
Sep 2017

Sunday 9/17/17

 

"Sunday Surprise"

15
Sep 2017

Saturday 9/16/17

 

For Time:

50 Double Unders

30 DB Snatch (50/35)

30 Burpees

50 Double Unders

20 DB Snatch (50/35)

20 Burpees

50 Double Unders

10 DB Snatch (50/35)

10 Burpees

50 Double Unders

14
Sep 2017

Friday 9/15/17

 

5 Rounds

300 Meter Run

12 Front Rack Lunges (135/95)

9 T2B (18 sit-ups)

13
Sep 2017

Thursday 9/14/17

 

Back Squats

3-3-3-3-3 (@ 90% across)

 

21-15-9

KB Swings (70/53)

Wallball Shots (20/14)

Box Jumps (24/20)

12
Sep 2017

Wednesday 9/13/17

 

20 Min. AMRAP

3 Power Cleans (155/105)

100 Meter Run

3 Muscle-ups (9 CTB)

10 Lateral Burpees Over Bar

11
Sep 2017

Tuesday 9/12/17

 

Front Squats

2-2-2-2-2 (building up - last set should be 90-95% of 1RM)

 

7 Rounds

5 Front Squats (185/135)

10 Hand Release Push-ups

10
Sep 2017

Monday 9/11/17

 

"Holbrook"

10 Rounds

5 Thrusters (115/75)

10 Pull-ups

100 Meter Sprint

Rest 1 Min.

 

In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010.

9
Sep 2017

Sunday 9/10/17

 

"Sunday Surprise"