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Tuesday 8/16/16

3 Rounds for Time 60 DU 30 Burpees 15 Deadlifts 225/155   B. 3 Sets: 6  Bulgarian Split Squats 20 Weighted Sit ups (feet anchored) 6 Single leg Step ups

Monday 8/15/16

A. 12 Minute Alternating EMOM 1st–3 Strict Dips (weighted) 2nd–3 Strict Pull ups (weighted)   B. For Time (20 minute cap) 15 OHS 135/95 15 c2b 15 squat snatches 135/95 15 c2b 15 Front Squats 135/95 15 c2b 15 Squat … Continued

Thursday 8/11/16

A. 15 Minute EMOM 1st Minute 45s Handstand or Plank Hold—Shoiulder taps if possible 2nd–6-10 Glute Ham Raises 3rd–5 Overhead Squats (focusing on Mechanics)   B. 4 Rounds for Time 500m Row 400m Run 30 Sit ups

A. 3×6 Back Squats B. “Chief” 5 –3 minute amraps 3 Power Cleans 6 Push Ups 9 Air Squats   Score is total number of reps!

Monday 8/8/16

“Fight Gone Bad” On a Running Clock 3 Rounds for Max Reps: 1:00 Wallballs (20/14) 1:00 SDHP (75/55) 1:00 Box Jumps (20″) 1:00 Push Press (75/55) 1:00 Row (Calories) 1:00 Rest   Score is Total number of reps.

Friday 8/5/16

  A. 6 Min EMOM 1 Clean and Jerk at 85+% B. 10 Minute AMRAP of Muscle ups or 10 c2b+10 Dips —if you get to 30 muscle ups or complete 4 rounds of c2b and dips; stop and note your … Continued

Thursday, 8/4/16

A. EMOM 12 Minutes: B. 15  minutes to build to a heavy set of 5 on Deadlifts C. Conditioning 21 Hang Power Cleans 135/95 21 Bar Facing Burpees 100 Double Unders 15 Hang Power Cleans 15 Bar Facing Burpees 75 … Continued

Wednesday 8/3/6

A. For Time 500 Meter Row 60% effort 500 Meter Row 80% effort 250 Meter Row 70% effort 250 Meter Row 90% effort   B. E2MOM for 10 minutes 1st- 5 Back Squats 2nd– 4 Back Squats 3rd– 3 Back Squats … Continued

Tuesday 8/2/16

A. Clean and Jerk EMOMx10:  1 Power Clean + 3 Front Squats + 1 Jerk B.  Conditioning 800m Run 30 GHD Sit ups or Regular Sit ups 800m Run 30 Kettlebell Swings 70/53 800m Run 30 Dumbbell Thrusters women 15-25 lbs … Continued

Monday 8/1/16

A. 3×8 Front Squats—same weight across. B. For Time 3 rounds of Cindy 1 Round of DT 2 Rounds of Cindy 2 Round of DT 1 Round of Cindy 2 Rounds of DT   1 Round of Cindy= 5 Pullups … Continued

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