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Monday, July 9, 2018
180709: Back Squat 15 min. to find 1rm –then– “Chalant” For Time: 21 Lateral Barbell Burpees 21 Power Cleans (135/95) 15 Lateral Barbell Burpees 15 Hang Squat Cleans (135/95) 9 Lateral Barbell Burpees...
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Tuesday, July 10, 2018
180710: “Figaro” AMRAP 16: 200 Meter Run 18/12 Calorie Row 9 BMU 6 Alternating Dumbbell Snatches (70/50) — 630 Skills: Gymnastics…focus on positions & core tension -then- Complete as many rounds...
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Wednesday, July 11, 2018
180711: Sumo Deadlift 5×3. Every :90. Ascending to Moderate set. –then– “Floor It” On the 4:00 x 4: 100′ Walking Lunge 15 Deadlifts (185/135) 21/15 Calorie Bike
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Thursday, July 12, 2018
180712: “Luft” 4 Rounds For Time: 30/20 Calorie AB 100m Farmer’s Carry (70/53) 60 Double Unders — 630 Skills: Pose Running Drills -then- “Death by 10 Meters”
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Friday, July 13, 2018
180713: Front Squat Tempo Front Squat (31X1) 4×4. 2:00 min b/t. start @ ~60% -then– “Robin’s Nest” AMRAP 5: 15-12-9 Russian Kettlebell Swing (70/53) Front Squat (155/105) Push-ups Rest 5 Minutes AMRAP...
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Saturday, July 14, 2018
180714: “Drag Race” Teams of 3 AMRAP 25: 3,000/2,400 Meter Row Buy-In Directly into… 40 Toes to Bar 40 Box Jump Overs (24/20) 40 Hang Power cleans (115/80) 40 Toes to Bar 40 Box Jump Overs (24/20) 40...
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Sunday, July 15, 2018
180715: “Grannie” For time: 50 Double Unders 50 Abmat Situps 8 Clean & Jerks 135/95 40 DU 40 Situps 7 C&J 30 DU 30 Situps 6 C&J 20 DU 20 Situps 5 C&J 10 DU 10 Situps 4 C&J
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Monday, July 16, 2018
180716: Deadlift 15 min. to find 1rm –then– “Nose Bleed” AMRAP 15: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Jerks (135/95)
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Tuesday, July 17, 2018
180717: “Kelen Helly” For Time: 1 Round of Kelly 2 Rounds of Helen 1 Round of Kelly Kelly: 400 Meter Run, 30 Box Jumps (24/20), 30 Wallballs (20/14) Helen: 400 Meter Run, 21 Kettlebell Swings (53/35),...
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Wednesday, July 18, 2018
180718: Power Snatch 3- Position. 5×3. Every :90. Ascending. –then– “Double Dribble” 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Snatches (115/80)
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Thursday, July 19, 2018
180719: ”John Deere” For Time: 21-15-9 Row Calories Bike Calories 200 Meter Farmers Carry (53/35) 21-15-9 Row Calories Bike Calories 200 Meter Farmers Carry (53/35) 21-15-9 Row Calories Bike Calories...
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Friday, July 20, 2018
180720: “Strict Lynne” 5 Rounds: Max Bodyweight Bench Press Max Strict Pull-ups Rest 3 minutes between rounds.
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Saturday, July 21, 2018
180721: “Josie” For time, wearing a 20-lb. vest: 1-mile run 3 rounds of: 30 burpees 4 power cleans 6 front squats 1-mile run NOTE: Men: 155 lb., Women: 105 lb.
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Sunday, July 22, 2018
180722: “Admiral Jane” 100 Burpee Pull ups 100 Front Squats (155/105) 100 Box Jumps (24”) NOTE: Partition as needed.
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Monday, July 23, 2018
180723: Front Squat 15 min. to find 1rm. –then– “Instep Inferno” 4 Rounds: 400 Meter Run 50 Air Squats
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Tuesday, July 24, 2018
180724: “Captain Crunch” AMRAP 4: 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining Rest 4 Minutes AMRAP 4: 2 Rounds: 12 Deadlifts...
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Wednesday, July 25, 2018
180725: “Calamity Jane” 3 Rounds: 10 Ea. Reverse Alternating Lunges (40/25) 20 Devil’s Press (40/25) 60 Double Unders
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Thursday, July 26, 2018
180726: “Team Tosh Sprints” Teams of 2 3 Rounds: 200 Meter Run 400 Meter Run 600 Meter Run NOTE: Partner 1 runs 200 meters, partner 2 runs 200 meters. Partner 1 runs 400 meters, and so on…. — 6:30...
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Friday, July 27, 2018
180727: Box Squat 3×5. Every 2:00. Ascending. Start ~60% Back Squat –then- “Fight Club” 3 Rounds of 1 Minute at Each Station: Thrusters (95/65) Power Cleans (95/65) Box Jump Overs (24/20″) Pull ups...
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Saturday, July 28, 2018
180728: “Alpha Bravo, Yankee Zulu” Teams of 3, For Time 3 Rounds: 30 Toes to Bar 30 Bar Facing Burpees 300m Farmer’s Carry (70/53) 150/100 Calorie Bike 2 Rounds: 30 Toes to Bar 30 Bar Facing Burpees...
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