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180929

30 TOES TO BAR 40 ALTERNATING DUMBBELL SNATCHES, 50/35 50 DUMBBELL BOX STEP OVERS, 24/20”, 50/35 40 ALTERNATING DUMBBELL SNATCHES, 50/35 30 TOES TO BAR

180928

TEAM SERIES EVENT 7 1 DEADLFT + 1 HANG CLEAN + 1 HANG CLEAN AND JERK

180928

TEAM SERIES EVENT 7 1 DEADLFT + 1 HANG CLEAN + 1 HANG CLEAN AND JERK

180927

21-15-9 HANG SQUAT SNATCH, 115/85 BAR FACING BURPEES

180926

5 ROUNDS 15 CALORIE BIKE OR 20 CALORIE ROW 15 BOX JUMP OVERS, 24/20"

180925

100 PULL-UPS... 5 ROUNDS 12 DUMBBELL THRUSTERS, 50/35 30 DOUBLE UNDERS ...100 PUSH-UPS

180924

AS MANY REPS AS POSSIBLE IN 7 MINUTES OF: 20 SQUAT CLEANS, 135/95 20 SQUAT CLEANS, 185/135 20 SQUAT CLEANS, 225/155

180921

20 THRUSTERS, 165/115 40 BOX JUMPS, 24/20" 80 SIT-UPS 15 THRUSTERS, 185/135 30 BOX JUMPS, 24/20 60 SIT-UPS 10 THRUSTERS, 225/155 20 BOX JUMPS, 24/20" 40 SIT-UPS

180919

EVERY 3 MINUTES FOR 15 MINUTES: 12 DEADLIFTS, 185/135 10 SLAMBALLS, 50/30 80FT. WALKING LUNGE WITH SLAMBALL, 50/30

180918

20 MINUTE AMRAP 5 CLEAN AND JERKS, 165/115 10 BAR FACING BURPEES 15 TOES TO BAR

180917

3 rounds 400m run 25 Wallballs, 20/14 15 Dumbbell push press 50/35

180915

31 MINUTE AMRAP WITH A PARTNER... 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) *Partners alternate 400m sandbag run (45/25 lb)

180913

" MR. JOSHUA" 5 ROUNDS 400M RUN 30 GHDSU 15 DEADLIFTS, 250/175

180911

2001 METER RUN 11 BOX JUMPS, 30/24" 11 THRUSTERS, 125/85 11 CHEST TO BAR PULL-UPS 11 POWER CLEANS, 170/115 11 HANDSTAND PUSH-PS 11 KETTLEBELL SWINGS, 2/1.5 PD. 11 TOES TO BAR 11 DEADLIFTS, 170/115 11 PUSH JERKS, 110/75 2001 METER ROW

180910

“HOLLEYMAN” 30 ROUNDS 5 WALLBALLS, 20/14 3 HSPU 1 POWER CLEAN, 225/155

180908

9-15-21-15-9 WALLBALLS, 20/14 BURPEES REST 5 MIN 3 ROUNDS 15 KETTLEBELL SWINGS, 1.5/ 1 pd. 30 SIT-UPS 15 PUSH-UPS REST 5 MIN 20 SNATCHES, 135/95

180907

100 DOUBLE UNDERS ... 18-15-12-9-6-3 DUMBBELL HANG SQUAT CLEANS, 50/35 PULL-UPS ...100 DOUBLE UNDERS

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