8
Jul 2017

Saturday 7/8/17

 

For Time:

500 Meter Run

30 Wallballs (20/14)

15 Power Snatches (115/75)

15 OH Squats (115/75)

5 Muscle-ups

15 OH Squats (115/75)

15 Power Snatches (115/75)

30 Wallballs (20/14)

500 Meter Run

7
Jul 2017

Friday 7/7/17

 

20 Min. to find your 5RM Front Squat

 

5 Rounds

20 V-ups

15 Squat Cleans (95/65)

10 Burpees over Bar

6
Jul 2017

Thursday 7/6/17

 

10 Min. of Pistols Skill Work

 

21 Min. EMOM (alt.)

10 T2B (20 v-ups)

10 Pistols (20 goblet squats @ 53/35)

10 HSPUs (20 pike push-ups)

5
Jul 2017

Wednesday 7/5/17

 

Find a Heavy 1RM Clean and Jerk

 

15 Min. AMRAP

10 Power Cleans (135/95)

10 STO (135/95)

30 Double Unders

4
Jul 2017

Tuesday 7/4/17

 

Teams of 2

400 Meter Medball Relay Run (20/14)

 

2 Rounds

50 Pull-ups

50 Thrusters (95/65)

50 KB Swings (70/53)

 

400 Meter Medball Relay Run (20/14)

3
Jul 2017

Monday 7/3/17

 

Sumo Deadlift 

Find a heavy 5 RM 

 

For Time:

9-12-15-21-15-12-9

SDLHP (115/75)

Box Jumps (24/20)

 

 

2
Jul 2017

Sunday 7/2/17

 

"Sunday Surprise"

1
Jul 2017

Saturday 7/1/17

 

For Time:

Run 1200 Meters

6 Rope Climbs (sub 30 pull-ups)

25 Thrusters (115/75)

150 Meter Single Arm Farmer Carry (53/35)

25 Clean and Jerks (115/75)

6 Rope Climbs (sub 30 pull-ups)

Run 1200 Meters

30
Jun 2017

Friday 6/30/17

 

Back Squat

5 Rep Max in 20 Min.

 

Teams of 2- Alternating Rounds

10 Rounds @ Max Effort

25 Plate Jumps (35/15)

20 OH Jumping Lunges (35/15) (alt.)

150 Meter Row 

 

29
Jun 2017

Thursday 6/29/17

 

7 Min. AMRAP

5 Hang Power Snatch (105/70)

7 Wallball Shots (20/14)

9 Pull-ups

Rest 3 Min.

x2