Friday, July 15, 2016

15 JUL 2016

As many rounds as possible in 9:00

10 x Thrusters, Right
10 x 2-handed Swings
10 x Thrusters, Left
10 x 2-handed Swings

Rest 2 minutes

AMRAP 8:00

10 x 1-Arm Row, Right
10 x Swing Catch Squat
10 x 1-Arm Row, Left
10 x Swing Catch Squat

Rest 2 minutes

AMRAP 7:00

10 x Clean, Right
10 x Squats
10 x Clean, Left
10 x Squats


14 JUL 2016

21-15-9
Hand to Hand Deadlift / Pull Over Sit Up

18-14-10

Hand to hand Swing / Alternating Snatch

15-10-5

Overhead Lunge / Push Up

12-6-3

Burpee / Goblet Squat



Wednesday, July 13, 2016

12 JUL 2016

AMRAP in 20:00 of:
Run 400 meters
25 American Swings, (54#/35#)
25 GHD Sit Ups






Monday, July 11, 2016

11 JULY 2016

Back Squat 5x5 @ 75% 1RM

then 

4 Rounds 

1:00 Max Cal Row
1:00 Weighted Step Ups 
1:00 Ring Rows
1:00 Rest



Sunday, July 10, 2016

8 JUL 2016

5 rounds for time of:
Run 400 meters
30 GHD sit-ups
250-lb. deadlifts, 15 reps

7 JUL 2016

4 rounds for time of:

With a pair of 45-lb. dumbbells

50-meter weighted lunge
350-meter farmers carry

5 JUL 2016

AMRAP in 15:00

Pull Ups x 6
Back Squats x 6 (135#/95#)
Burpee Box Jump x 6

Back Squats from floor, no rack