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