Wednesday, July 19, 2017

Thursday 170720

Box Squat 5-5-5-5-5

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

--then--

In 5 mins do:
50 Wall Balls, 20/14 lbs
then in the remaining time, AMRAP of:
12 Deadlifts, 185/135 lbs
12 Lateral Burpee (Over Barbell)s

--then--

Complete as many rounds as possible in 7 mins of:
5 Muscle-ups
25 Wall Balls, 20/14 lbs

50 Double Unders

Tuesday, July 18, 2017

Wednesday 170719

Snatch + 3 Snatch Grip Push Press 1-1-1-1

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

--then--

3 rounds for time of:
Run, 400 m
15 Kettlebell Swings, 53/35 lbs

3 Rope Climbs

Monday, July 17, 2017

Tuesday 170718

Complete as many rounds as possible in 20 mins of:
5 Strict Handstand Push-ups
10 Toes-to-bars
15 Burpee Box Jump Overs, 20 in

Overhead KB Walking Lunge, 35/25 lbs, 75 ft

Sunday, July 16, 2017

Monday 1707017

27-21-15-9 reps, for time of:
Squat Clean, 95/65 lbs

Ring Dip

Thursday, July 13, 2017

Friday 170714

For time:
6 Power Cleans, 205/145 lbs
9 Rope Climbs, 15 ft
12 Muscle-ups
15 Bar Muscle-ups

18 Power Cleans, 205/145 lbs

Wednesday, July 12, 2017

Thursday 170713

2 Hang Squat Snatches, pick load

Every 1 min for 11 mins.


--then--

For time:
100 Hip & Back Extensions


Each time you stop perform 15 wall ball shots.

Tuesday, July 11, 2017

Wednesday 170712

In 20 mins do:
Run, 800 m
then in the remaining time, AMRAP of:
5 Handstand Push-ups
7 Chest-to-bar Pull-ups

10 Kettlebell Snatches, 53/35 lbs

Monday, July 10, 2017

Tuesday 170711

Banded Deadlift 2-2-2

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

--then--

For 3 cycles:
AMRAP in 6 mins of:
8 Deadlifts, 1x bodyweight
16 Row Calories
32 Double Unders

Rest 3 mins between each cycle.

For each cycle restart the AMRAP.

Sunday, July 9, 2017

Monday 170710

4 rounds for time of:
30 Push-ups
20 Front Squats, 115/75 lbs
20 Push Press, 115/75 lbs

30 GHD Sit-ups

Thursday, July 6, 2017

Friday 170707

Every 2 mins for 10 mins, alternating between:
6 Back Squats, pick load
4 Back Squats, pick load
2 Back Squats, pick load
2 Back Squats, pick load
1 Back Squat, pick load

--then--

5 rounds for time of:
10 Weighted Pull-ups, 20/14 lbs
Walking Lunge, 20/14 lbs, 50 ft

10 Push-ups, 20/14 lbs