June 30, 2017

A) deadlift

5x3

B) 3 RFT

10 HRPU

8 front squats (95/65)

6 box jumps

4 pull-ups

C) EMOM 6

Min 1: 30s max distance partner handstand walk

Min 2:  switch

June 29, 2017

A) AMRAP 25

800m run

25 Box step-ups (20")

20 KBS (35/26) *American style

15 K-2-90

10 Reverse alternating KB lunge (35/26)

June 28, 2017

A) push press

2x3, 2x2, 1x2

B) For Time:
30 Thrusters (75/55)
30 Bar Facing Burpees
30 Thrusters (75/55)
30 Bar Facing Burpees
* 15 min Time Cap * 

C) For Time

100 AbMat sit-ups

June 27, 2017

A) Snatch

5x2

B) 5 RFT

10 Deadlift (115/95)

5 sHSPU

C) EMOM 8

min 1: accumulate :20 to :30 pull-up hold

min 2: hold bottom of your squat with PVC overhead

June 25, 2017

A) Back squats

2x3, 2x2, 1x2, 1x2

B) 5 RFT

10 hang pwr cleans (115/95)

10 wallballs (20/14)

Cap= 12 minutes

C) EMOM 8

Min 1: 10 glute bridges w/ bar

Min 2: 8 alternating pistols

June 24, 2017

A) teams of 3 

250 sit-ups while partners hold plank.

150 double unders while partners hang from pull-up bar.

150 step-ups while partners hold deadlift together. (275/185) 2 ppl on 1 bar

100 slam-balls (20/14) while partners hold bottom of squat. 

50 strict pull-ups while partners hold hollow rock. 

June 23, 2017

A) clean & jerk

6x3

B) 5 RFT

20 KB snatch (35/26)

5 box jumps (20")

200m run

June 22, 2017

Working solo or in teams of 2:

A) AMRAP 12

10 wallballs (20/14)

10 deadlifts (115/95)

Rest 3 minutes

B) AMRAP 12

10 G2OH w/ plate (45/35)

10 target burpees

* Partner A works for 1 minute, then partner B works for 1 minute, picking up where each left off. 

* If working solo, work 1 minute and then rest 1 minute. 

June 21, 2017

A) Push press

5x5

B) AMRAP 10

10 Single arm KBS (53/35)

10 Alternating KB reverse lunges (53/35)

10 Burpees

10 Sit-ups

C) EMOM 8

Min 1: 8-12 hanging side crunches

Min 2: 6-8 barbell rows

June 20, 2017

A) Snatch

3x3 & 2x2

B) For Time

30/20 cal. Row

30 wallballs (20/14)

30 power snatch (95/65)

30 push-ups

30 sit-ups

30 push press (95/65)

30 reps on bike

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