7 / 30 / 2016

With a partner
For Time

1600m Run (alt 200’s)
Then…
3 Rounds
21 Power Snatch (95,65)
15 Box Jumps (tall)
9 HSPU
Then…

1600m Row (alt 400’s)

7 / 29 / 2016

1)Power Clean (below knee)
3 x 3 @75%

2)Speed Sumo Deadlift
8 x 3 @60%

5 Rounds
15 Front Squats (135, 95)
10 Burpees
5 Clean & Jerks (135, 95)

7 / 28 / 2016

3 Rounds
200m Run
20 KB Step-ups, 20″
15 Push-ups
1 Rope Climb

7 / 27 / 2016

Push Press
Heavy set of 3

10 min AMRAP of asending reps:
3 Overhead Squats (95, 65)
3 Pull-ups
6 OHS
6 Pull-ups
9…
9…
12..
12..

7 / 26 / 2016

3 Rounds
1) KB Front Rack Step-ups
6 ea
2) KB Rows
10 reps
3) Weighted Plank
20-30s

For time
Row 750m
Then,
3 Rounds
50 Double Unders
25 Situps
Then,
Row 750m

7 / 25 / 2016

Back Squat
1RM

12:00 Clock

50 Wallballs (20, 14)
40 Burpees over the Bar
30 Deadlifts (255, 165)
Remaining time AMRAP: Wallballs

7 / 22 / 2016

Wide Stance Box Squats
8 x 2 @70%

21-15-9

Overhead Squat (115,75)
Pulups

7 / 21 / 2016

1a) Double KB Front Rack Carry
100 ft.
1b) Rope Climbs
2 reps (or 1 min technique)

16 min Amrap
100m Farmer Carry
50 Double Unders
25 Air Squats

7 / 20 / 2016

Weighted Close Grip Chin-up
Max Weight
or
5 x 5 @ Bodyweight

15-12-9-6-3
Power Cleans (135, 95)
T2B
Push-ups

7 / 19 / 2016

Ring Rows
Accumulate 30 reps

18 min EMOM
ODD: 10 Calorie Row
EVEN: 10 Burpees