Tuesday

090120

•••

3 RFT

30 Wall Balls

20 HSPU

10 Deadlifts 275/185

Monday

083120

•••

Build to heavy complex: 

Power Clean, 

Hang Power Clean. 

•••

16 Min AMRAP

40 Double Unders

10 Hang Power Cleans 115/85

5 Evil Wheels

Friday

•••

Dice game with a twist! Come ready for anything.

Thursday

082720

•••

5 RFT

50 Double Unders 

10 DB Thrusters

5 DB Box Step Overs

Wednesday 

082620

•••

AMRAP 18:

45 Wallballs (20/14)

30/24 Calories

15 Deadlifts (225/155)

Tuesday

082520

•••

On the 4:00 x 6 Rounds:

200m Run

10 Toes to Bar

5-5-4-4-3-3 Hang Power Cleans

Athletes build in weight

Monday

082420

•••

Build to Heavy Complex of:

1 Squat Clean 

1 Front Squat

1 Jerk

•••

10 Min AMRAP

10 DB Power Snatch

5 Burpees Over DB

10 DB Overhead Squats

5 Burpees Over DB

Friday

082120

•••

21-18-15

Power Clean

C2B Pull-ups

Box Jump

Thursday

082020

•••

3 x AMRAP 5:00, resting 5:00 between:

•

50/35 Calorie “Buy in”, into AMRAP:

30 Double-Unders, 15 Front Squats (95/65)

•

40/30 Calorie “Buy in”, into AMRAP:

30 Double-Unders, 10 Front Squats (135/95)

•

30/25 Calorie “Buy in”, into AMRAP:

30 Double-Unders, 5 Front Squats (165/115)

Conditioning

•••

AMRAP 20:

10 Power Snatches 95/65

20 Overhead Squats 95/65

30 Toes to Bar

40 Single Arm Dumbbell Hang CJ (50/35)