Saturday, 31 August 2019

Friday, 30 August 2019

Friday

Front Squat x 2 x 3
Snatch x 1 x 3

3 sets
3 min
200m
AMRAP Burpee Box Jump
Rest 1 min

Wednesday, 28 August 2019

Wednesday


Snatch Balance x 1 x 3
Front Squat x 2 x 3

4 Rounds
20 WallBall (10kg/6kg)
10 Pull Up
5 Deadlift (225#/155#)

Tuesday, 27 August 2019

Tuesday

Clean + Hang Clean + Jerk 70% x 1 x 4
Back Squat x 2 x 3

5 Rounds
7 Hang Power Clean (155#/105#)
5 Front Squat
3 STO

Monday, 26 August 2019

Monday

Shoulder Press x 2 x 5
Sumo Deadlift x 2 x 3

10 min AMRAP
2 MU
4 HSPU
8 KBS (32kg/24kg)

Saturday, 24 August 2019

Saturday

Teams of 2
150 OHWL (45#)
75 Pull Up
55 Box Jump
35 Clean & Jerk (135#/95#)
1200m

Friday, 23 August 2019

Friday


Back Squat x 1 x 3
Clean & Jerk x 1 x 3

3 sets
In 4 min
200m
With remaining time,
AMRAP WallBall (10kg/6kg)
Rest 1 min

Wednesday, 21 August 2019

Wednesday

Front Squat x 1 x 3
Hang Snatch 80% x 2 x 4

5 Rounds
5 HSPU
7 Hang Power Snatch (95#/65#)
35 DU

Tuesday, 20 August 2019

Tuesday

Push Jerk x 1 x 3
Deadlift x 1 x 3

10 min OTM
3 Deadlift (225#/155#)
9 Burpees

Monday, 19 August 2019

Monday

OHS x 1 x 3
Back Squat x 1 x 3

9, 7, 5
MU
Thruster (165#/115#)
Wall Walks

Saturday, 17 August 2019

Saturday

Teams of 2
400m
50 Wall Walk
400m
50 OHS (115#/75#)
400m
50 Burpee Box Jump

Friday, 16 August 2019

Friday

Snatch Balance x 1 x 3
Front Squat x 3 x 3

4 Rounds
7 HSPU
21 WallBalls (10kg/6kg)

Wednesday, 14 August 2019

Wednesday

Snatch x 1 x 3
Front Squat x 3 x 3

3 Rounds
20 Front Squat (75#/55#)
20 Push Up

Tuesday, 13 August 2019

Tuesday

Back Squat x 3 x 3
Clean + Hang Clean + Jerk 80% x 1 x 4

21, 15, 9
Ring Dip (MU start)
TTB
Deadlift (185#/125#)

Monday, 12 August 2019

Monday


Shoulder Press x 3 x 5
Sumo Deadlift x 3 x 3

2 Rounds
100 DU
10 Thrusters (155#/105#)

Saturday, 10 August 2019

Saturday


Teams of 2
7 min AMRAP
7 Deadlifts (225#/155#)
7 Bar-Over Burpees
Rest 1 min
7 min AMRAP
7 WallBalls (10kg/6kg)
7 Pull Up
Rest 1 min
7 min AMRAP
7 Deadlift (225#/155#)
7 Bar-Over Burpees

Friday, 9 August 2019

Friday

Snatch Balance x 1 x 3
Front Squat x 3 x 3

Alternate Tabata
Air Squat
DU

Wednesday, 7 August 2019

Wednesday

Hang Snatch 75% x 2 x 4
Front Squat x 3 x 3

10 min OTM
7 OHS (95#/65)
7 Sit Up

Tuesday, 6 August 2019

Tuesday

Push Press x 3 x 3
Deadlift x 3 x 3

3 sets
In 4 min
200m
With remaining time,
AMRAP KBS (36kg/28kg)
Rest 1 min 

Monday, 5 August 2019

Monday


Clean & Jerk x 1 x 3
Back Squat x 3 x 3

10 min AMRAP
5 HSPU
5 TTB
5 STO (135#/95#)

Saturday, 3 August 2019

Friday, 2 August 2019

Friday


Front Squat x 3 x 3
Snatch x 1 x 3

10, 8, 6, 4, 2 HSPU
AES 18 WallBall (10kg/6kg)