08.16.2018

AMRAP 45 min 6 Sandbag Clean & Throw 8 Strict Pull Up 10 Sledge Hammer Swing 20 Russian Twist 45/35 40 Step Ups 26/35 600m Run    

08.15.2018

6 Sets of the Following Complex: High Hang Clean + Hang Clean + Clean + Push Press High Hang Clean + Hang Clean + Clean + Push Jerk High Hang Clean + Hang Clean + Clean + Jerk

08.14.2018

AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups 
rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar 
rest 4 minutes AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups

08.13.2018

1) Back Squat 3 x 5 –  build to a heavy weight and get 3 heavy sets of 5 2) 4 Rounds For Time: 40 Air Squats 30 AbMat Sit-Ups 15/10 Calorie Row

08.10.2018

1) Deadlift – work to a heavy set of 10 2) 3 Rounds: 20 Deadlifts (155/105) 15/10 Calorie Row 20 Dumbbell Reverse Lunges (50’s/35’s) 15/10 Calorie Row

08.09.2018

I was needing a day off at the gym, so I figured I’d program this: 30 minute run

08.08.2018

AMRAP 3: 21/15 Calorie Row 21 Lateral Burpees Over Bar Max Overhead Squats (75/55) rest 3 minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Burpees Over Bar Max Overhead Squats (95/65) rest 3 minutes AMRAP 3: 15/11 Calorie Row 15 Lateral Burpees Over Bar Max Overhead Squats (115/80) rest 3 minutes AMRAP 3: 12/9 Calorie […]

08.07.2018

1 Round: 800 Meter Run 80 Double Unders 21 Hang Power Cleans (135/95) 2 Rounds: 400 Meter Run 40 Double Unders 15 Hang Power Cleans (135/95) 3 Rounds: 200 Meter Run 20 Double Unders 9 Hang Power Cleans (135/95)

08.06.2018

Power Snatch Heavy Single “Randy” For Time: 75 Power Snatches (75/55)

08.04.2018

4 Rounds: 400 Meter Run 20 Pull-ups 30 Push-ups 40 AbMat Sit-Ups 50 Air Squats