Tuesday
090120
•••
3 RFT
30 Wall Balls
20 HSPU
10 Deadlifts 275/185
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)