Monday, July 31, 2017

9min AMRAP

15 KB Swings
10 Ring push ups
15 Goblet Squats

Friday, July 28, 2017

Thursday, July 27, 2017

3 rounds
20 SA Dumb bell Snatch
20 OVH Lunge
200m run

Wednesday, July 26, 2017

21 thrusters 95/65
21 slam balls

11 thrusters 105/75
21 slam balls

5 thrusters 115/85
21 slam balls

Tuesday, July 25, 2017

7min amrap

21 double unders
14 pistols
7 ring rows

Wednesday, July 19, 2017

3x

15 front squats
15 t2b
200m run/25 cal bike/250m row (switching each round)

Tuesday, July 18, 2017

21-15-9

Deadlifts
Ring Dips



Monday, July 17, 2017

4 rounds

5 high hang snatch
100m run
 8 ring rows



Thursday, July 6, 2017

 5 x
10 Shoulder Press
30 Double Unders

then
5 MU
50 Air squat

Wednesday, July 5, 2017

21-15-9-15-21

Wall balls
T2B


Tuesday, July 4, 2017

20min time cap

50 cal row
50 box jumps
50 burpees
50 kb swings
50 thrusters

Monday, July 3, 2017

12 sqaut cleans
100m run
add weight:
10 squat cleans
100m run
 8 squat cleans
100m run
add weight:
6 squat cleans
100m run
add weight:
4 squat cleans
100m run
add weight:
2 squat cleans
100m run



Saturday, July 1, 2017