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July 31, 2017

A) Alt. Rev. Back lunge (from rack)

5 sets of 10 (5 per leg)

B) AMRAP 20

50 double unders/ 100 single unders

40 reps on bike

30 sit-ups

20 KBS (53/35)

10 air squats 

July 28, 2017

A) For Time


50 Box Jumps​(24/20)
50 KBS​​(53/35)

50 Pull-Ups
50 Walking Lunges
50 Push Press​(75/55)
50 Good Morning​(bar)
50 Wallballs​​(20/14)

50 K2E
50 Burpee
50 Double Under /100 single unders  

July 28, 2017

A) Front squat

5x5 E2MOM

Adding weight each set

B) 4 RFT

15 SDLHP (75/55)

30 wallballs (20/14)

100m run 

July 27, 2017

A) Barbell row from bench/box

5x8 (115/95, 95/65, 75/55)

B) EMOM 20

Min 1: 8 burpees

Min 2: 4 T2B & 3 C2B

Min 3: 15 KBS (35/26) *American

Min 4: 10/8 Cal. Bike 

July 26, 2017

A) Push Press

5x8

B) With 16 minute running clock:

run 800m

With remaining time AMRAP:

8 deadlift (95/65)

8 hang cleans

8 front rack lunge

July 25, 2017

A) Bench Press

5x8

B) 3 rounds (with a partner)

40 S2OH (95/65)

40 Box Jumps (20")

40 burpees 

* divide reps as needed

* 1 partner working at a time 

July 23, 2017

 A) Back Squat 

Find a 3RM

B) 3 rounds

20 alternating KB snatch (35/26)

20 KB box step overs (20")

20 side lunges

1 minute rest

July 22, 2017

A) In 20 minutes

Find 1RM c&j within 6 attempts

B) For time

15-12-9-6-3

Thrusters (115/95)

200m run 

July 21, 2017

DJ workout at 5:30pm and 6:30pm

A) 5 rounds/ 1 minute at each 

(w/ a partner) 

Row for calories 

Box jumps (20")

Jumping pull-ups

KB push press (53/35) 

*suprise movement will be added to 5:30/6:30p class

July 20, 2017

A) overhead squat

5x5

B) 3 RFT

21 wallballs (20/14)

15 T2B

9 hang power cleans (115/95)

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