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180831

15-12-9 SQUAT SNATCH, 135/95 WALLBALLS, 20/14 (2x REPS)

180829

15-12-9-6-3 DUMBBELL FRONT SQUATS, 50/35 3-6-9-12-15 BURPEE BOX JUMP OVERS, 24/20

180828

30 MINUTE AMRAP 30 CALORIE ROW 30 KETTLEBELL SWINGS, 1.5/1 PD. 30 PULL-UPS

180825

IN A 5 MINUTE WINDOW... 500M ROW MAX REPS HSPU IN A 4 MINUTE WINDOW... 400M ROW MAX REPS STRICT PRESS, 75/55 IN A 3 MINUTE WINDOW... 300M ROW MAX REPS RING DIPS IN A 2 MINUTE WINDOW... 200M ROW MAX REP PUSH-UPS IN A 1 MINUTE WINDOW... 100M ROW MAX REP BURPEES

180224

3 ROUNDS 15 POWER SNATCHES, 95/65 2 ROPE CLIMBS 15 BURPEES

180223

200 M RUN 4 ROUNDS OF "CINDY" 400M RUN 2 ROUNDS OF "CINDY" 800M RUN 2 ROUNDS OF "CINDY" 400M RUN 4 ROUNDS OF "CINDY" 200 M RUN

180822

20 MINUTE AMRAP 1 POWER CLEAN 1 SQUAT CLEAN 1FRONT SQUAT 1 JERK 225/155 205/145 185/135 165/115 155/105

180821

21 KETTLEBLL SWINGS, 2.0/1.5 25 FT. HANDSTAND WALK 21 TIRE FLIPS 15 KETTLEBELL SWINGS, 2.0/1.5 25 FT HANDSTAND WALK 15 TIRE FLIPS 9 KETTLEBELL SWINGS, 2.0/1.5 25 FT.HANDSTAND WALK 9 TIRE FLIPS

180820

EVERY 3 MINUTES FOR 15 MINUTES: 100 M RUN 50 DOUBLE UNDERS 100 M RUN 15 BOX JUMPS, 24/20

180818

WITH A PARTNER 100 ALTERNATING DUMBBELL SNATCHES, 50/35 90 ASSAULT BIKE CALORIES 80 WALLBALLS, 20/14 70 BOX JUMP OVERS, 24/20 60 HSPU 50 HANG POWER CLEANS, 135/95 40 GHSDU 30 MUSCLE UPS 20 HANG POWER SNATCHES, 135/95 10 WALL WALKS

180817

400M run 21 CLEAN AND JERKS, 135/95 25M OH DUMBBELL CARRY RIGHT 25M OH DUMBBELL CARRY LEFT 400M run 15 CLEAN AND JERKS, 135/95 25M OH DUMBBELL CARRY RIGHT 25M OH DUMBBELL CARRY LEFT 400M run 9 CLEAN AND JERKS, 135/95 25M OH DUMBBELL CARRY RIGHT 25M OH DUMBBELL CARRY LEFT

180816

40-30-20-10 WALLBALLS, 20/14 10-20-30-40 DEADLIFTS, 135/95

180815

HAPPY BIRTHDAY BRE! 27 MINUTE AMRAP 8 HSPU 15 DUMBBELL HANG POWER CLEANS, 50/35 91 DOUBLE UNDERS *1 SNATCH @ 75% E3M

180811

800M RUN 30 DEADLIFTS, 250/185 LBS. 800M RUN 30 POWER CLEANS, 185/135 LBS. 800M RUN 30 SHOULDER TO OVERHEAD, 155/105 LBS. 800M RUN

180810

"BLAKE" 100FT OVERHEAD WALKING LUNGE, 45/35 30 BOX JUMPS, 24/20 20 WALLBALLS, 20/14 10 HANDSTAND PUSH-UPS

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