7 / 1 / 2017

2 Person Team
8 Rounds

2 Rope Climbs
15 Pullups
15 Deadlifts (185,135)

Partition however you choose

6 / 30 / 2017

4 Rounds
Row 500m
Run 400m
Rest 3 min

Each round timed individually.

6 / 29 / 2017

Front Squat
10 X 3 @89%
every 90 sec

For the remainder of class work on:
3 X 10 GHDs or 3 X 12 V-ups
3 X 15 Back Extensions or 3 X 15 Supermans
Row/Bike 60 cal (conversational pace)

6 / 28 / 2017

Strict Press
7 X 2 @80%
every 90 seconds

5 Rounds
50 Double Unders
15 Burpee Box Jumps (24,20)

6 / 27 / 2017

Big Clean Complex (Power)
6 Sets (Set=12 unbroken reps)

High Hang Power Clean
Hang Power Clean
Power Clean
Push Press
Push Jerk
Split Jerk

30 min cap

6 / 26 / 2017

10 min EMOM
Back Squat X 3 @84%

Death by…
Pullups

12 Round Cap

6 / 24 / 2017

**ANNOUNCEMENT**
Saturday June 24, there will be two classes only, 8:00 and 9:00 AM. KnightsCamp members can come to either.

“Jack”
20 min Amrap

10 Push Press 115,75
20 KB Swings 1.5,1
10 Box Jumps 24,20

6 / 23 / 2017

**ANNOUNCEMENT**
Saturday June 24, there will be two classes only, 8:00 and 9:00 AM. KnightsCamp members can come to either.

Strict Press
7 X 2 @77.5%

6 Sets
1 Snatch Grip Deadlift
1 Hang Power Snatch
1 Hang Squat Snatch

progressive loading
18 min clock

6 / 22 / 2017

10 min EMOM
Front Squat X 3 @86%

3 Person Team
13 min Clock

Min 1: Row 250/200m
Min 2: Max Rep Double Unders
Min 3: Rest

Each partner will complete (5) 3 minute cycles. Score is total double unders for the team.

6 / 21 / 2017

Every 2:00 for 10 min
4 C2B Pullups
3 Kipping/Butterfly Pullups
2 Strict Pullups
1 Bar Muscle Up

If you don’t have muscle up omit the last rep. Goal is unbroken reps.

Rest 5 min

“Elizabeth”
21-15-9

Power Clean (135,95)
Ring Dip

9 min cap