05.06.2019

1) Power Snatch – Build to a heavy single 2) For Time: 30 Power Snatches 135/95

05.03.2018

Teams of 3: 7 Minute AMRAP: 100/70 Calorie Assault Bike Max Overhead Squats (95/65) Rest 3 Minutes 6 Mininute AMRAP: 80/60 Calorie Assault Bike Max Hang Cleans (115/80) Rest 3 Minutes 5 Minute AMRAP: 60/40 Calorie Assault Bike Max Thrusters (135/95)

05.03.2019

AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds of 5 Strict Pull Up 10 Push Up 15 Air Squat

05.02.2019

On the 3:00 x 5 Rounds: 15 AbMat Sit-Ups 30 Double Unders 15 AbMat Sit-Ups 5 Deadlifts Build in loading on the deadlift. Quality HEAVY loading.

05.01.2019

1,000 Meter Row Directly Into‚Ķ 30 Db Pow Snatches (50/35) 15 Burpee Box Jumps (24″/20″) 20 Db Pow Snatches (50/35) 10 Burpee Box Jumps (24″/20″) 10 Db Pow Snatches (50/35) 5 Burpee Box Jumps (24/20″)

04.30.2019

4 Rounds: 21/15 Cal Bike/Ski/Row 15 Toes to Bar 7 P Clean and P Jerks (155/105)

04.29.2019

1) Front Squat – Heavy Single 2) For Time: 200 Meter Run, 2 Front Squats 200 Meter Run, 4 Front Squats 200 Meter Run, 6 Front Squats 200 Meter Run, 8 Front Squats 200 Meter Run, 10 Front Squats Barbell: 165/110

04.27.2019

3 Rounds: 800 Meter Run 30 Deadlifts (155/105) 30 Lateral Barbell Burpees

04.26.2019

1) Overhead Squat – heavy set of 3 2) AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80)

04.25.2019

6 Rounds: 15/12 Cal Bike/Ski/Row 150′ Farmers Carry (53s/35s) 9 Strict Toes to Bar