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May 31, 2018

A) 4 Rounds (partner)

Partner 1: 

180’ plate drag w/ single arm farmers carry

*at 90’ mark 12 KB Push Press

*switch arms for 2nd 90’

Partner 2:

Bike/Row for calories

B) Deadlift

4x8 (Climbing)

May 30, 2018

A) Back Squat

4x8 (Climbing)

B) E5MOM x3

12 Alt. KB Snatch (35/26)

10 Box Jump Overs (24”/20”)

8 Pull-ups

Max sit-ups in remaining time. 

May 29, 2018

A) Strict Press (15 Minutes)

Work to a heavy set of 3

B) For Time

100 DUs/ 250 SUs

50 Burpees

40 Thrusters (95/65),(75/55)

30 T2B

May 25, 2018

A) 3 RFT

10 Floor Press (60% BW)

10 Box Dips

B) Coach’s Choice 

May 24, 2018

A) 30 RFT

4 Wallballs (14/10)

3 Burpees

1 Squat Clean (115/75)

May 23, 2018

A) KB Row (10 Minutes) 

3x8 Each Side (choose weight)

*Use Bench to lean on for row 

*Max Effort push ups after every other set (3 total sets of push ups) 

B) AMRAP 15

7 Power Snatch (75/55)

14 KBS (35/26)

21 DUs / 42 SUs

C) 2 Rounds not for time

20 Hollow Rocks

1 Minute Forearm Plank

:30s Couch Stretch (ea. Leg) 

May 22, 2018

A) EMOM 7

4 KB Strict Press + 4 KB Push Press + 2 Burpees 

B) For Time 

300m Row

10 Ring Rows
10 WallBalls (14/10)
10 DB Snatches (50/35) 

200m Row 

12 Ring Rows
12 WallBalls (14/10)
12 DB Snatches (50/35) 

100m Row

14 Ring Rows
14 WallBalls (14/10)
14 DB Snatches (50/35) 

May 21, 2018

A) Back Squats

10 @ 165/110

Rest 60 seconds

10 @ 185/125

Rest 60 seconds

Max Effort @ 205/135 

Rest 60 seconds

Max Effort @ 225/155

Rest 60 seconds

Max Effort @ 165/110

B) 2 Rounds

1 Minute M.E. Cal Bike

Rest 30 seconds

1 Minute M.E. Ring dips  

Rest 30 seconds 

1 Minute M.E. Cal Row 

Rest 30 seconds 

1 Minute M.E. AbMat sit-ups  

Rest 30 seconds 

May 18, 2018

A) Complex 

E2MOM (5 sets)

2 Hang Power Snatch + 1 OHS (climbing)

B) 5 Rounds

250/200m Row (At Sprint Pace)

      Directly into:

3 Rounds of “Cindy”

   •5 pull-ups, 10 push-ups, 15 air squats

May 17, 2018

A) Clean Complex 

E2MOM (5 sets) 

2 Hang Power Cleans + 1 Hang Squat Clean

(Climbing)

B) For Time

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

Push Press (95/65)

Wallballs (20/14)

  * DO NOT DROP BAR FROM OVERHEAD. CONTROL IT ALL THE WAY TO THE FLOOR.*

C) Accessory 

2 burnout sets of:

Strict pull-ups (or Ring Rows) + Barbell curl (45/35)

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