Friday
073120
•••
15 Min AMRAP
30 Double Unders
15 Deadlifts 135/95
10 Burpees Over Bar
5 Power Snatch 135/95
Friday
073120
•••
15 Min AMRAP
30 Double Unders
15 Deadlifts 135/95
10 Burpees Over Bar
5 Power Snatch 135/95
Thursday
073020
•••
20 Min AMRAP
25 Sit-ups
15 DB Thrusters 50/35
15 Pull-ups
10 DB Suitcase Lunge 50/35
400m Run
Wednesday
072920
•••
Squat Clean: Build to heavy single
•••
21-15-9
Calories
Power Clean
Box Jump Over
Tuesday
072820
•••
12 Min AMRAP
8 Deadlifts
8 Toes to Bar
8 Shoulder to Overhead
8 Burpees
Monday
072720
•••
On the Minute x 10:
1 Low-Hang Squat Snatch
•••
5 Min AMRAP
500m Run
50 Double Unders
Max Power Snatches in time remaining.
Rest 3 Minutes then repeat AMRAP.
Friday
072420
•••
Dice Game! Show up to learn the details. Be ready for anything.
Thursday
072320
•••
Back Squat: Heavy 5
•••
3 RFT
100 Double Unders
15 Clean and Jerks
5 Wall Walks
Wednesday
072220
•••
4 Rounds:
1 Minute Max Burpees
1 Minute Max Kettlebell Swings (70/50)
1 Minute Max Calories
1 Minute Rest
Tuesday
072120
•••
AMRAP 20
5 Strict C2B Pull-ups
10 Ring Pushups
20 Box Step Ups
Monday
072020
Power Clean, build to heavy single
3-3-2-2-1-1
12 Min AMRAP
10 Power Cleans
15 Wall balls
20 AbMat Sit-ups