August 31, 2017

A) In 20 minute window

AMRAP 15:

10 hang power snatch (95/65)

10 burpees

10 box dips 

Then:

Max partner (1 bar) thrusters with remaining time. 

*score = number of thrusters

August 29, 2017

A) KB Bench Press

- Using 2 KBs

- Perform 5 sets of 8 in 12 minutes. 

B) 10-9-8-7-6-5-4-3-2-1

Bent over row (95/65)

AbMat sit-ups

Box jumps (24"/20")

August 29, 2017

A) push press

6x3 (E2MOM + climbing)

B) 4 rounds

25 wallballs (20/14)

10 hang power cleans (95/65)

Rest 1 minute 

August 28, 2017

A) Back squat

5-5-5-3-3-3

B) 5 RFT

250/200m Row

15 T2B

15 KB-SDLHP (53/35)

August 26, 2017

A) For Time
400m Run, 40 Wallballs (20/14)
400m Run, 30 KBS (53/35)
400m Run, 20 Box Jump Overs (20)
400m Run, 30 KBS (53/35)
400m Run, 40 Wallballs (20/14) 

August 25, 2017

A) Front squat/ Back squat Complex

2 Front squats and 3 Back squats (Across)

E3MOM for 12 minutes (4 sets)

- Squats will be done from the rig.

- Athlete will transfer bar from front rack position to their back squat via a   push-press. Do not re-rack to switch.

B) EMOM 12

min 1: 7 KB-DL (53/35) *2 KBs

min 2: 7 T2B

min 3: 7 Medball cleans (20/14)

min 4: 7 Burpees

August 24, 2017

A) AMRAP 25

800m run

Max Wallballs (20/14)

1k row

Max HSPU

1.5m bike

Max pull-ups

2 minute plank

August 23, 2017

A) bench press

In 15 minutes find a heavy set of 5

B) 5 rounds

10 OHS (95/65)

50 single unders

August 22, 2017

A) EMOM 20

1 high and power clean + 1 hang power clean + 1 power clean 

*practice hook grip

*try to increase weight every 2-4 sets

B) For Time

800m run

August 20, 2017

**YIN/RESTORATIVE YOGA TONIGHT**

A) Front squat

5x3

Work up to a heavy set of 3

B) 21-15-9

SDLHP (75/55)

Push press 

Lateral bar burpees

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