• 170821

    Bench Press 5-5-5

    Then - 5 Rounds For Time
    9 Sumo Deadlift High Pulls 95/64
    9 Ring Dips
    Run 200m

  • 170818

    AMRAP 15

    Run 800m (Buy In)
    12 Burpees
    9 Chest to Bar Pull Ups
    6 Hang Cleans 135/95
    3 Shoulder to Overhead 135/95

  • 170817

    5 Rounds

    AMRAP 3
    Rest 1 Minute
    5 Deadlifts 225/155
    15 Wall Ball 20/14


  • 170816

    3 Rounds For Time:

    Row 500m
    Run 400m
    Rest 3 Minutes

  • 170815

    EMOM 10

    1 Clean
    1 Push Press
    2 Push Jerks

    Then - 5 Rounds For Time
    12 Kettlebell Swings 53/35
    6 Toes to Bar
    Run 200m

  • 170814

    Back Squat 5-5-5

    Then - "Jackie"
    For Time
    Row 1000m
    50 Thrusters 44/33
    30 Pull Ups

  • 170811

    For Time:

    Row 1000m
    Then - 5 Rounds
    30 Double Unders
    10 Toes to Bar
    Then
    20 Burpees

  • 170810

    Turkish Get Up 3-3-3

    Then - AMRAP 7
    7 Lateral Bar Over Burpees
    7 Hang Squat Cleans 115/75

  • 170809

    AMRep 2

    Rope Climb 15'

    Then - EMOM 10
    1 Snatch
    1 Hang Squat Snatch
    1 Squat Snatch
    1 Overhead Squat

  • 170808

    Bench Press 5-5-5

    Then - AMRAP 15
    10 Kettlebell Swings 70/53
    10 Box Jumps 24/20
    10 Ring Dips

  • 170807

    Front Squat 3-3-3

    Then - For time:
    21 Thrusters, 115/75 lbs
    18 Chest-to-bar Pull-ups
    15 Burpees
    12 Thrusters, 115/75 lbs
    9 Chest-to-bar Pull-ups
    6 Burpees
    3 Thrusters, 115/75 lbs

  • 170804

    EMOM 10 

    1 Clean
    1 Hang Squat Clean
    2 Front Rack Lunges (Alternating)

    Then - "Grace"
    For Time:
    30 Clean & Jerks 135/95

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