Wednesday, June 28, 2017

Thursday 170629

Hang Snatch 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--

For time:
75 Power Snatches, 75/45 lbs
50 Burpee Box Jump Overs, 24/20 in

75 Slam Ball Over Shoulders, 50/30 lbs

Tuesday, June 27, 2017

Wednesday 170628

Every 2 mins for 10 mins, alternating between:
10 Push Press, 40% 1RM
8 Push Press, 50% 1RM
6 Push Press, 60% 1RM
4 Push Press, 70% 1RM
2 Push Press, 80% 1RM

--then--

For time:
Run, 1000 m
30 Handstand Push Ups

Row, 1000 m

Monday, June 26, 2017

Tuesday 170627

Cameron

For time:
50 Walking Lunges
25 Chest-to-bar Pull-ups
50 Box Jumps, 24/20 in
25 Triple Unders
50 Back Extensions
25 Ring Dips
50 Knees To Elbows
25 Wall Ball (2 For 1)s, 20/14 lbs
50 Sit-up (standard)s

5 Rope Climbs, 15 ft

Sunday, June 25, 2017

Monday 170626

Clean & Jerk 1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--

10 minute AMRAP:
Max effort Toes to bar

Perform twice as many double unders as T2B

Thursday, June 22, 2017

Friday 170623

Scotty

Complete as many rounds as possible in 11 mins of:
5 Deadlifts, 315/210 lbs
18 Wall Balls, 20/14 lbs

17 Burpee Over Bars

Wednesday, June 21, 2017

Thursday 170622

Every 2 mins for 18 mins do:
10 Single Arm Kettlebell Press, 55/35 lbs
10 Box Jumps, 24/20 in
10 Handstand Push-ups

Max Double Unders

Tuesday, June 20, 2017

Wednesday 170621

Tabata Hollow Hold
Tabata Superman  Hold

The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.

--then--

Front Squat 5-5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

--then--

8 rounds for time of:
20 Row Calories

Rest 1 min

Monday, June 19, 2017

Tuesday 170620

Bar Muscle Up (Unbroken)s 4x Max Rep

Rest as needed between efforts.

--then--

5 rounds, each round for time, of:
4 Rounds Of Cindies
1 Round Of DT



Rest 2 mins between each round.

Sunday, June 18, 2017

Monday 170619

Row 1000 m

This is an all out effort for time.


--then--

Complete as many rounds as possible in 20 mins of:
10 Squat Snatches, 95/65 lbs
10 Ring Dips

10 Knees To Elbows

Thursday, June 15, 2017

Friday 170616

For time:
Slam Ball Throw, 50/30 lbs, 200 m

--then--

Complete as many rounds as possible in 15 mins of:
5 Strict Pull-ups
10 Burpees
20 Double Unders



Vest optional...