Thursday, June 28, 2018

buy in:
100 double unders

 then:

5 rounds:
10 Single Leg Dumb bell Deadlifts
Farmers carry  dumb bells length of gym
10 Power cleans with dumb bell
 Farmers carry back

Buy out:
100 double unders


Wednesday, June 27, 2018

3x

20 air squats
10 dumb bell lunge, push up, lunge, stepup
200m row

Tuesday, June 26, 2018

go up...then come back down

10-20-30-20-10

Kettlebell Swings
Ball Slams

100m-200m-300m-200m-100m runs




Monday, June 25, 2018

choose your  FRAN...

27-19-13... 65/45
thrusters
jumping pullups


21-15-9... 95/65
thrusters
pull ups

15-9-6... 115/85 
thrusters
c2b

Wednesday, June 20, 2018

3 RFT

10 farmers carry walkng lunge- each leg
10 c2b pull ups
10 sit ups


 

Tuesday, June 19, 2018

21 power cleans
200m run

15 power cleans
400m run

9 power cleans
800m run

Monday, June 18, 2018

5 RFT

15 wallballs
10 ring rows
  5 burpees

Friday, June 15, 2018

Thursday, June 14, 2018

10-1 Deadlifts
1-10 Bar facing Burpees



Wednesday, June 13, 2018

4x or 20 min time cap...

10 SA Dumbell Snatch
10 Ring Dips
200 m run
10 OVH Lunge
10 push ups
20 double unders

Tuesday, June 12, 2018

18-14-10

dumb bell step up thrusters
pullups

Monday, June 11, 2018

4x

10 Front Squat
10 Push Press
10 Toes 2 Bar

Friday, June 8, 2018

Thursday, June 7, 2018

20 min AMRAP

20 double unders
10 medball sit ups
  5 box jump overs

every round add:

10 double unders
  5 medball sit ups
  1 box jump overs


Wednesday, June 6, 2018

6x

5 power snatch
5 muscle ups



Tuesday, June 5, 2018

21-15-9

deadlifts
ring dips

Monday, June 4, 2018

3x

15 wallballs
10 dumb bell clean and jerk
5 pull ups
10 dumb bell snatch
15 burpees