10.12.2018

1) Pausing Front Squat Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom. 2) AMRAP 12: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Row 6 Thrusters (95/65) 6 Toes to Bar 6 Calorie Row …. Up by (3’s) until finish.

10.11.2018

For Time: 70/50 Calorie Row 50 AbMat Sit-ups 40 Plate Ground to Overhead (45/25) 50 AbMat Sit-ups 70/50 Calorie Row

10.10.2018

3 Rounds: 600 Meter Run 21 Hang Snatches (75/55)

10.09.2018

1) 5 RM Touch & Go Power Clean 2) 3 Rounds of: AMRAP 3 min 9/6 Calorie Row X Power Cleans Y 3 minute rest X = 9, 6, 3 Y = 115/80, 135/95, 155/105

10.08.2018

For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders

10.05.2018

Every 90 seconds for 7 rounds: 7 Dumbbell Strict Presses 7-6-5-4-3-2-1 Deadlifts *Same weight across on dumbbell strict presses. Build to heavy single deadlift.  

10.04.2018

45 Minute Clock Run 1600m..and then with remaining time: AMRAP: 1 Atlas Stone Lap 5 Sandbag Get Up 10 Dual Db Deadlift 15 Ball Slam 20 Knee Raises 25 Step Up 50 Double Under  

10.03.2018

5 Rounds, 1:00 at each station Wallballs (20/14) Dumbbell Snatches (50/35) Calorie Row Rest *NO DROPPING DUMBBELL FROM OVERHEAD *Score is lowest rep total across the five rounds.

10.02.2018

For Time: 800 Meter Run 21 Power Cleans (155/105) 400 Meter Run w/ Plate 45/25 21 Burpee Box Jump Overs (24/20)

10.01.2018

1) Overhead Squat – build to a heavy single 2) Snatch Balance – build to a heavy single 3) Snatch – build to a heavy single