19
Aug 2017

Sunday 8/20/17

 

"Sunday Surprise"

18
Aug 2017

Saturday 8/19/17

 

For Time:

Teams of 2 

100 KB Swings (53/35)

50 Double Unders (each)

80 Front Squats (95/65)

50 Double Unders (each)

60 Power Cleans (95/65)

50 Double Unders (each)

17
Aug 2017

Friday 8/18/17

 

Deadlift 

Build to a heavy single

Then 

 

For Time:

Buy in- 50/45 cal row 

30-20-10

Wallball Shots (20/14)

Deadlifts (185/135)

**12min time cap 

16
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 

 

15
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 

 

14
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)

 

13
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...

12
Aug 2017

Sunday 8/13/17

 

"Sunday Surprise"

11
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

10
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)