11 / 1 / 2018

E2MOM for 12 min
Power Clean x 2 @ 80%

15 Min Amrap
6 Hang Power Cleans (155/105)
12 Box Jumps (24/20)
24 Situps

10 / 31 / 2018

15 Min clock
Row Technique Work

2 Person Team
8 – 2:00 Rounds

Row 25 Calories
Max Rep K Bell Swings (2/1.5)

Alternate Rounds

10 / 30 / 2018

“Bert”
For Time

50 Burpees
Run 400m
100 Pushups
Run 400m
150 Walking Lunges
Run 400m
200 Air Squats
Run 400m
150 Walking Lunges
Run 400m
100 Pushups
Run 400m
50 Burpees

45 Min Cap

10 / 29 / 2018

E2MOM for 10 min
Deadlift x 3
Heavier than 10/10/18

12-10-8-6-4-2
Pull-ups
T2B
Deadlifts (165/115)

15 Min Cap

10 / 27 / 2018

3 Min Amrap
1 Clean and Jerk (185/125)
2 Bar Facing Burppees

Rest 2 Mins
Repeat x 2

10 / 26 / 2018

4 Rounds
20 Hang Power Snatch (75/55)
30 Situps
40 Double Unders

20 Min Cap

10 / 25 / 2018

E2MOM for 10 min
Bench Press x 2

14 Min EMOM
Min 1 – 4 Bar Muscle Ups
Min 2 – 20 Wall Balls (20/14)

10 / 24 / 2018

E2MOM for 14 min
Power Clean x 2 @ 75%

9 Min Amrap
10 D Bell Snatch (50/35)
10 Power Clean (135/95)

10 / 23 / 2018

2 Person Team
6 Rounds

Row 400m
25 K Bell Swings (1.5/1)
20 T2B

35 Min Cap

10 / 22 / 2018

6 min EMOM
Back Squat x 4 @ 70%

For Time
30 Cals Echo Bike
30 Burpee Box Jumps Overs (24/20)
30 Thrusters (115/85)

12 Min Cap