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180731

30 BOX JUMPS, 24/20 60 DOUBLE UNDERS 30 WALLBALLS, 20/14 20 BOX JUMPS, 24/20 40 DOUBLE UNDERS 20 WALLBALLS, 20/14 10 BOX JUMPS, 24/20 20 DOUBLE UNDERS 10 WALLBALLS, 20/14 *5 BURPEES EMOM

180730

15-12-9 Sumo deadlift high pulls, 135/95 Chest-to-bar pull-ups

180727

10 Pistols 20 Pull-ups 30 Burpees 40 Lunges 50 Handstand Push-ups 40 Lunges 30 Burpees 20 Pull-ups 10 Pistols

180725

800 M RUN 100 M FARMER CARRY 2.0/1.5 pd 20 TIRE FLIPS

180724

10 1-minute rounds of: 25 squats Max reps of clean and jerks, 155/105 Rest 2 minutes between rounds.

180723

21-15-9 Box jumps , 24/20 Alternating dumbbell hang clean and jerks, 50/35 Row Wallballs, 20/14

180721

WITH A PARTNER 2000 M ROW 1 MILE RUN 2000 M ROW 1 MILE RUN 2000 M ROW

180720

FOR TIME 21 THRUSTERS, 95/65 LBS. 7 MUSCLE UPS 15 THRUSTERS, 95/65 LBS. 5 MUSCLE UPS 9 THRUSTERS 95/65 LBS. 3 MUSCLE UPS

180719

1 ROUND OF "DT" 800M RUN 2 ROUNDS OF "DT" 800M RUN 3 ROUNDS OF "DT" "DT" 12 DEADLIFTS, 155/105 9 HANG POWER CLEANS, 155/105 6 PUSH JERKS, 155/105

180717

EMOM in 30 minutes 5 Pull-Ups 10 Push-Ups 15 Air Squats

180716

5 ROUNDS 2 MINUTE INTERVAL OF: 15 KETTLEBLL SWINGS, 2/1.5 PD. 15 BOX JUMP OVERS, 24/20 MAX REP GOBLET SQUATS IN THE REMAINING TIME

180714

2 ROUNDS EACH 100 DOUBLE UNDERS 25 TOES TO BAR 25 DEADLIFTS, 225/155 25 BURPEE BOX JUMPS OVERS, 24/20”

180713

12 MINUTE AMRAP 6 RING DIPS 12 BURPEES 24 DOUBLE UNDERS

180712

3 x 800M RUN REST 3 MINUTES IN BETWEEN 3 X 400M RUN REST 2 MINUTES BETWEEN 3 X 200M RUN

180711

3 ROUNDS 2 ROPE CLIMBS 15 BACKSQUATS, 155/105 20 BOX JUMPS, 24/20 REST 5 MIN 3 ROUNDS 21 PULL-UPS 15 POWER CLEANS, 155/105 9 HSPU

180710

30 SNATCHES, 135/95 30 CLEAN AND JERKS, 135/95 30 THRUSTERS, 135/95 *EVERY 4 MINUTES RUN 200M (START WITH RUN)

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