8 / 19 / 2019

E2MOM 10 min
Bench Press x 3

AMRAP 15 min
5 HSPU
10 Power Cleans 115/85
15 Air Squats

8 / 17 / 2019

2 Person Team
2 Rounds

90 Wall Balls 20/14
60/45 Echo Cals
30 Cleans and Jerks 135/95

8 / 16 / 2019

8 Min Clock
Build To Heavy Deadlift
5 – 3 – 1

AMRAP 2
3 Rounds

5 Deadlifts 225/155
5 Box Jumps 34/20
Then Max Cals on Rower

Rest 2 Mins – Repeat 3 Times

In the 2 Min window complete 3 Rounds of Deads/Jumps, then Max Cals on the Rower in the remaining time. Rest and Repeat two more times.

8 / 15 / 2019

EMOM 5 min
Push Press x 3 @ 75%

EMOM 14 min
Min 1 – 10 D Bell Snatch 50/35
Min 2 – 10 D Bell Squats 50/35

8 / 14 / 2019

E2MOM 10 min
1 Snatch Pull
1 Power Snatch @90%

For Time
Row 500m
30 Bar Facing Burpees

6 Min Cap

Weightvest Finisher
On your own complete:
40 Strict Pullups
50 Pushups
60 Squats

8 / 13 / 2019

EMOM 20 min
Min 1 – 3 Thrusters
Min 2 – 3 Squat Cleans
Min 3 – 3 Power Cleans
Min 4 – Rest

– Each 4 min cycle is for load.
– Ascending every cycle.
– All 9 reps should be executed at the same weight each cycle.

8 / 12 / 2019

3 Rounds
Run 400m
75 Double Unders
20 T2B/GHDs or 25 T2R’s

20 Min Cap

8 / 10 / 2019

2 Person Team
20 Rounds

5 Devil Press 50/35
5 Russian K Bell Swings 2/1.5
5 Goblet Squats 2/1.5

Alternate Rounds

8 / 9 / 2019

We will not be running classes today. There will be open gym from 4-7 pm. We apologize for any inconvenience.

E2MOM 8 min
Front Squat x 2 @ 90%

For Time
Row 1000M
100 Situps
Run 400m
100 Double Unders
Row 1000M

20 Min Cap

8 / 8 / 2019

We will not be running classes on Friday (8/9/19). There will be open gym from 4-7 pm. There will also be a workout posted for the day. We apologize for any inconvenience.

E2MOM 10 min
Clean (Mid-Shin)
Hang Clean
Jerk
80%

For Time
10 Shoulder To Overhead 115/85
10 Burpee Over Bar
10 Strict Pullups
15 Shoulder To Overhead 115/85
15 Burpee Over Bar
15 Chest To Bars
20 Shoulder To Overhead 115/85
20 Burpee Over Bar
20 Pullups (Kipping/Butterfly)

20 Min Cap