08.18.2017

1) 15:00 to work to a heavy double, drops ok 2) For Time: 3 Rounds: 500 Meter Row 12 Burpees 21 Box Jumps (24″/20″)

08.16.2017

1) For Time: 15 Kb Swing 70/53 15 T2B 10 Kb Swing 10 T2B 5 Kb Swing 5 T2B 800m Run w/ plate 45/25 5 Kb Swing 5 T2B 10Kb Swing 10 T2B 15 Kb Swing 15 T2B 2) Wendler Deadlift 5-3-1+      

08.15.2017

1) Wendler Bench Press 5-3-1+ 2)AMRAP 3:00 21 Calorie Row 21 Lateral Burpees over the Rower Max Thrusters (75/55) Rest 3:00 AMRAP 3:00 18 Calorie Row 18 Lateral Burpees over the Rower Max Thrusters (95/65) Rest 3:00 AMRAP 3:00 15 Calorie Row 15 Lateral Burpees over the Rower Max Thrusters (115/80) Rest 3:00 AMRAP 3:00 […]

08.14.2017

1) 15:00 – Work to a heavy double Power Clean & Push Jerk – drops ok 2) 3 Rounds: 400 Meter Run 15 Power Clean and Push Jerks (115/80) 75 Double-Unders

08.12.2017

1) Wendler Deadlift 3-3-3+ 2) 5 RFT 30 Kb Swing 53/35 30 Burpee 30 Sit Up  

08.11.2017

1) 7 Sets of the complex: Clean Pull + High Hang Clean + Hang Clean 50%, 55%, 60%, 65%, 70%, 75%, 80% 2) 3 Rounds: 10 Front Squats (185/135) 20 Chest to Bar Pull-Ups 50 Double-Unders  

08.09.2017

1) Max reps strict pull ups without coming off bar 2) Wendler Bench Press 3-3-3+ 3) EMOM 7 minutes 7 Wall Ball 20/14 – studs go heavier Max reps ground to overhead with remaining time 155/105    

08.08.2017

1) Wendler Back Squat 3-3-3 2) 3 RFT Row 500m Run 400m Rest 3 min  

08.07.2017

1) Snatch Complex: 1 Power Snatch + 1 Overhead Squat + 1 Snatch Complete the following cycle 3 times: Min 1: 1 complex @ 65% Min 2: 1 complex @ 70% Min 3: 1 complex @ 75% Min 4: rest 2) 3 RFT 50 Air Squat 7 Muscle Up 10 Hang Power Clean 135/95  

08.05.2017

1) Wendler Bench Press 5-5-5 2) For Time: 800m run 50 Pull Up 100 Push Up 150 Air Squt 800m run