Friday
083019
•••
AMRAP 14
40 ft. DB Lunge
10 DB Box Step Up
10 Strict Pull-ups
200m row or 450m Bike
Friday
083019
•••
AMRAP 14
40 ft. DB Lunge
10 DB Box Step Up
10 Strict Pull-ups
200m row or 450m Bike
Thursday
082919
•••
15 Min AMRAP
15 Overhead Squats 115/80
15 Toes to Bar
200m Run
Wednesday
082819
•••
14 Min AMRAP
8 Clean and Jerks 115/80
60 Double Unders
Tuesday
082719
•••
3 RFT
200m Run
30 ft. Handstand Walk
Row 200m or Bike 450m
20 Deficit Pushups 6”/3”
200m Farmers Carry 50/35
Monday
082619
•••
Hang Squat Clean: Moderate Single
•••
“Squat DT”
5 RFT
12 Deadlifts
9 Hang Squat Cleans
6 Push Jerks
•
155/105
Friday
082319
•••
5 RFT
400m Run
15 DB Hang Squat C&J
9 Strict Pull-ups
Thursday
082219
•
Strength: Snatch
•
3 RFT
100 Double Unders
10 Burpees Over Bar
10 Power Snatch 155/105
Wednesday
082119
•••
E3MOM
Buy In: 15/12 Calories
Front Squat
5-3-2-2-2-3-5
•
5 Minute Rest,
Then,
Tabata Squat
Tuesday
082019
•••
5 Rounds, on the 4:00
400m Run
21 Russian Swings 50/40
12 Pull-ups
Monday
081919
•••
Power Clean: Heavy Double
•••
13 Min AMRAP
5 Power Cleans 135/95
10 Wall Balls
25 Double Unders