• 170524

    EMOM 20 (Alternating)
    Odd Minutes:
    1 Clean
    1 Hang Squat Clean
    2 Front Squats
    Even Minutes:
    7 Chest to Bar Pull Ups

              -OR-

    E2MOM
    1 Clean
    1 Hang Squat Clean
    2 Front Squats
    7 Chest to Bar Pull Ups

    hint: They're pretty much the same. 

  • 170523

    Bench Press 5-5-5

    Then - For Time:
    Row 1000m
    50 Shoulder to Overhead 95/64
    30 Burpees 6"Reach

  • 170522

    Back Squat 5-5-5

    Then: 21-15-9
    Deadlift 225/155
    Wall Ball 20/14
    Push Up

  • 170519

    For Time:

    Run 800m

    Then - AMRAP 15
    6 Hang Snatch 115/75
    9 Lateral Bar Over Burpee
    12 Toes to Bar
    30 Double Unders

  • 170518

    Deadlift 3-3-3

    Then AMRAP 12
    30 Wall Ball 20/14 (Buy In)
    Then - With the Time Remaining:
    12 Kettlebell Swiings 53/35
    Kettlebell Walking Lunge (Left) 10m
    12 Chest to Bar Pull Ups
    Kettlebell Walking Lunge (Right) 10m

  • 170517

    4 Rounds For Time:

    Row 250m
    10 Burpees

  • 170516

    Squat Clean 3-3-3-1-1-1-1

  • 170515

    Bench Press 3-3-3

    Then - For Time:
    12-9-6-3
    Overhead Squat 115/75
    Ring Dips

  • 170512

    AMRAP 20

    3 Clean & Jerks 135/95
    5 Pull Ups
    10 Push Ups
    15 Squats

  • 170511

    Overhead Squat 5-5-5

    Then AMRAP 12
    6 Sumo Deadlift High Pulls 115/75
    12 Box Jumps 24/20
    12 Toes to Bar

  • 170510

    For Time:

    Row 1000m
    Run 1 Mile

  • 170509

    Bench Press 5-5-5

    Then - 3 Rounds For Time:
    30 Wall Ball 20/14
    15 Chest to Bar Pull Ups
    Run 400m

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