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Tuesday 7/18/17

A. For Time 600m Run 20 Back Squats at 185/125 400m Run 15 Back Squats 200m Run 10 Back Squats . . . 4 Sets 5 Bar Muscle Ups 30s Hollow Hold 10 Glute Ham raises

Monday 7/17/17

For Time: 21-15-9: DB Snatches (80/55) Calorie Row …Directly into… 21-15-9 Burpee Box Jump Over (24/20) Chest to Bar Pull-Ups

Friday 7/14/17

A. Every minute on the minute until failure: 1 Clean (begin at 60% and build 5-10lbs every minute) . . . B. For Time 50 Box Jumps 30/24 50 Kettlebell Swings 53/35 50 Knees to Elbows 50 Goblet Squats 53/35 … Continued

A. Front Squats 4×3 at 80%+ (if 80% does not feel challenging please increase load. . . . B. 3 Rounds for Time 20 Toes to bar 10 Hang Power Cleans 135/95 20 Burpees

A.EMOM 10 min 1 Power Snatch + 1 OHS –You Choose Load and may increase each set . . . B. 10 Minute AMRAP 30 Double Unders 10 Burpees . . . rest 5 minutes . . . 10 Minute … Continued

A. E2MOM for 16 Minutes 2 Squat Clean and 1 Split Jerk 75%+ 1RM B. For Time 6oom Run 21 Ring Dips 400m Run 15 Ring Dips 200m Run 9 Ring dips

“Whitten” 5 Rounds for Time 22KBS 53/35 22 Box Jumps 400m Run 22 Burpees 22 Wallballs Can be performed solo or with a partner to split up reps however you choose. Every person must run all the 400m.

Monday 7/3/17

For Time Run 800m then 21-15-9 Dumbbell Thruster 50/35lbs (suggested) Calories GHD Sit Ups then Run 800m

Friday 6/29/17

A. 30 Toes to Bar for Time (5 minute cap)–Scaled is knee raises . . . B. 2 Rounds for Time 25/15 Calorie Bike or Row 25 Toes to Bar 25 Clean and Jerks 115/85

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