8 / 31 / 2016

10 min EMOM
Min 1: 3 Hang Snatch, progressive loading
Min 2: 5 Strict Chin-ups (supinated grip)

“Three Wise Men”
4 min Amrap

5 Hang Snatches (135, 95)
10 Burpees over the Bar
Rest 2:00
4 min Amrap
10 Power Cleans (135, 95)
20 Pull-ups
Rest 2:00
4 min Amrap
15 Box Jump Overs (24,20)
30 Wallballs (20,14)

8 / 30 / 2016

For time
400m Run
50 SDHP (75, 55)
200m Run
50 Thrusters (75, 55)
200m Run
50 Front Rack Lunges (75, 55)
400m Run

3 Rounds
1a) Bottoms-Up KB Carry x 50 ft ea.
1b) Weighted Plank x 30s (high or low)

8 / 29 / 2016

Back Squats
5 @75%
3 @85%
1+ @95%
3 @85%
5+ @75%

Percentages based on 90% of 1RM

2 Rounds
500m Row
25 KBS (1.5, 1)
25 Burpees
Rest 5:00

8 / 27 / 2016

Teams of 3
25 min Amrap

30 Bupees
600m Run (200’s)
30 Hang Power Snatch (115,75)
600m Run
30 Pullups

8 / 26 / 2016

Deadlifts (banded)
12 x 2 @55%

“DT”
5 Rounds

12 Deadlifts (155, 105)
9 Hang Power Cleans (155, 105)
6 Jerks (155, 105)

8 / 25 / 2016

Bar Complex x 7
2 Snatch High Pull + Snatch
Keep the loading in the 60-70% range.

16 min EMOM
Min 1: Max Double Unders in 30s
Min 2: Max Box Jumps w. step down in 30s (24,20)
Min 3: Max KBell Swings (1.5, 1)
Min 4: 100m Run

8 / 24 / 2016

1) Bench Press
Up to a heavy set of 3 with 1 ct pause at bottom
2) Bent-over Rows
3 x 10-12

For Time
Row 1k
2 Rounds of “Strict Cindy”
5 Strict Pull-ups
10 Push-ups
15 Air Squats
Rest 2:00
Row 750m
2 Rounds of “Strict Cindy”
Rest 2:00
Row 500m
2 Rounds of “Strict Cindy”

8 / 23 / 2016

12 min EMOM
Min 1: Handstand Practice or Hold or Walking x 30s
Min 2: KB Reverse Lunges x 6ea

With a Partner
18 min EMOM

Min 1: 20 Push Press (75,55)
Min 2: 20 SDHP (75,55)
Min 3: 30 Situps

8 / 22 / 2016

Back Squat (% off of 90% 1RM)
3 @70%
3 @80%
3+ @90%
3 @80%
3+ @70%

4 Rounds
400m Run
10 Power Cleans (135,95)
10 Burpees over Bar
Rest 3:00

Compare to 6/1/16

8 / 20 / 2016

With a partner
60 seconds work/30 seconds rest x 12 sets

Minute 1: Max Burpee Box Jumps (24, 20)
Minute 2: Max Wallballs (20, 14)
Minute 3: Max 100 meter Runs