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Thursday, July 20, 2017
170720: 12 minutes to work up to a heavy triple: DB Hang Cluster –then– “Bells & Whistles” 21-15-9: DB Hang Squat Cleans (50’s/35’s). Handstand Push-ups 600m Run — 630 Skills: Deadlift/Sumo...
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Friday, July 21, 2017
170721: In 12 minutes on your own, warm up to a heavy single conventional deadlift. –then– “Dead Weight” AMRAP 15: 30 Calorie Bike, sub row if Bikes are full. Can stagger start. 20 DB Push Press...
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Saturday, July 22, 2017
170722: “Fight Gone Bad” 3 Rounds: 1:00 at each station: Wallballs (20/14#) Sumo Deadlift (75/55#) Box Jumps (20″) Push Press (75/55) Row for Calories Rest
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Sunday, July 23, 2017
170723: 10 Minutes: Find a heavy thruster –then– “Jackie” 1,000m Row 50 Thrusters (45#) 30 Pull-ups
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Monday, July 24, 2017
170724: 800m Run 30 Power Cleans 155/105 600m run 25 Power Cleans 155/105 400m run 20 Power Cleans (155/105) –then– CORE
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Tuesday, July 25, 2017
170725: Back rack lunge (from rack) 4×5 heavy reps per leg –then– 5 rounds of: 10 Cal row 20 Step ups 35/25 20 inch 40 double-unders NOTE: Rest 1 minute after each round. Score = total time including...
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Wednesday, July 26, 2017
170726: “Harley Love” 6 Rounds: 13 Thrusters (95/65) 14 Pull-ups –then– CORE — 630 Yoga with Bee
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Thursday, July 27, 2017
170727: “Hang Tough” AMRAP 4: 27 Hang Power Cleans (115/80) 27 Wallballs (20/14#) 27/21 Calorie Bike or Row Rest 4:00 AMRAP 4: 21 Hang Power Cleans (115/80) 21 Wallballs (20/14#) 21/15 Calorie Bike or...
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Friday, July 28, 2017
170728: 10 minutes of MU practice and kipping practice –then– 10 rounds for time of: 9 Toes to bar 6 Burpees to target 3 Bar Muscle ups NOTE: 20 minute time cap. –then– CORE
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Saturday, July 29, 2017
170729: “The Grind” Teams of 2: 100 Push ups 9 rope climbs 50 tandem situps 800m run 50 tandem burpees 9 rope climbs 100 Wall balls 20/14 NOTE: 40:00 cap
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Sunday, July 30, 2017
170730: “Knee Deep” Building to a Heavy: 3-Position Power Snatch* *Pockets, Above the Knee, Floor –then– EMOM 12: A) 40seconds Max Strict Pull-ups B) 40seconds Max Hollow Rocks C) 40seconds Max Strict...
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Monday, July 31, 2017
170731: “Front Nine” AMRAP 18: 18 Calorie Row 15 Box Jump Overs (24/20″) 12 Toes-to-Bar 9 DB Front Squats (50’s/35’s) –then– CORE
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Tuesday, August 1, 2017
170801: E2:00 for 10:00 3 touch and go C&J. Ascend to heaviest possible triple –then– For time: 15 clean and jerks, 135/95 10 rounds for time of: 15 KBS 55/35 160 meter run 15 clean and jerks,...
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Wednesday, August 2, 2017
170802: “Bad Mama Jama” 5 Rounds: 1:00 Row 1:00 Power Snatch (95/65) 1:00 Burpees 1:00 Rest –then– CORE — 630 Yoga with Bee
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Thursday, August 3, 2017
170803: 5×5 Front Squat NOTE: 5 TALL box jumps after each set. –then- 5 rounds for time of: 10 front squats 20 pushups 40 walking lunges, total 80 double-unders NOTE: 25 minute time cap. — 630 Skills:...
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Friday, August 4, 2017
170804: 5 rounds, on the 3 minute start interval of: 5 burpees 10 wall ball shots, 20 lbs/14 lbs 160 meter run NOTE: Your score (time) for this is the total time worked over the 5 rounds. RX is all...
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Saturday, August 5, 2017
170805: “Tag Team” Teams of 2, AMRAP 20: 12/9 Calorie Bike 12/9 Calorie Row 12 Thrusters (65/45) NOTE: Partners complete full rounds, then switch. Sub for bike is 40 (per arm) battle rope swings,...
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Sunday, August 6, 2017
170806: Find a Heavy Set of 3 Overhead Squats –then– EMOMx12, Alternating: Min 1: 12 KB Front Rack Lunges (35’s/20’s) Min 2: 12 Deficit Pushups Min 3: 12 DB Box Step-ups (45’s/30’s) Min 4: 40 second...
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Monday, August 7, 2017
170807: Front squat E2:30 x8 @ 60%, x5 @ 70%, x3@80% –then– “Diane” 21-15-9 Deadlifts (225/155) Handstand Push-ups –then– Optional core
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Tuesday, August 8, 2017
170808: “Air Ball” 4 Rounds: 21 Wallballs (20/14) 18 Calorie Row 15 Box Jumps (24/20″) 12 DB Snatches (55/35) — 630 Skills: Pose Running Theory and Drills
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