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190701

4 ROUNDS 50 DOUBLE UNDERS 5 CLEAN AND JERK, 185/135 Rest 3 MINUTES 3 ROUNDS 400M RUN 40 SQUATS 20 HOLLOW ROCKS Rest 3 MINUTES 2 ROUNDS 15 BURPEE BOX JUMP OVERS, 24/20 30 PULL-UPS

190629

MORRISON 50-40-30-20-10 WALLBALLS, 20/14 BOX JUMPS, 24/20 KETTLEBELL SWINGS, 1.5/1 PD

190627

2 ROUNDS 400M FARMER CARRY, 1.5/1.0 PD. (2 KBS) 35 GHDSU 200M RUN

190626

100 DOUBLE UNDERS 10 SQUAT CLEAN, 155/105 80 DOUBLE UNDERS 8 SQUAT CLEANS, 165/115 60 DOUBLE UNDERS 6 SQUAT CLEANS, 185/135 40 DOUBLE UNDERS 4 SQUAT CLEANS, 205/145 20 DOUBLE UNDERS 2 SQUAT CLEANS, 225/155

190625

3 ROUNDS 15 DEADLIFTS, 225/155 15 HSPU REST 3 MIN 3 ROUNDS 15 DEADLIFTS, 165/115 15 PUSH-UPS

190624

15 MINUTE AMRAP 40' HSW (3 WALL WALKS) 80' WALKING LUNGE 15 TOES TO BAR

190619

13 MINUTE AMRAP 1 POWER CLEANS, 185/135 2 BAR FACING BURPEES 3 WALLBALLS, 20/14

190618

18 MINUTE AMRAP 400M RUN 60 FT. DUMBELL FRONT RACK WALKING LUNGE, 50/35 12 TIRE FLIPS

190617

3 ROUNDS 50 AIR SQUATS 40 SIT-UPS 30 KETTLEBLLE SWINGS, 1.5/1 PD. 20 PULL-UPS 10 BOX JUMPS, 30/24

190615

With a partner... 50 CALORIE ASSAULT BIKE 100 DUMBBELL BURPEES 50 CALORIE ASSAULT BIKE 100 BOX JUMP OVERS 50 CALORIE ASSAULT BIKE 100 DUMBBELL DEADLIFTS 50 CALORIE ASSAULT BIKE 100M SLED PUSH, 45/0

190614

1000M ROW.... 100 WALKING LUNGES 5 ROPE CLIMBS 75 HSPU 5 ROPE CLIMBS 50 TOES TO BAR 5 ROPE CLIMBS

190613

10 ROUNDS FOR LOAD: 1 POWER CELAN + 1 HANG POWER CLEAN + 1 PUSH JERK + 1 SPLIT JERK

190612

15 MINUTE ALTERNATING EMOM: 15 SLAMBALLS, 50/30 15 PULL-UPS 15 BOX JUMP OVERS, 24/20"

160911

"MR. JOSHUA " 5 ROUNDS 400M RUN 30 GHD SIT-UPS 15 DEADLIFTS, 250/175

190610

3 ROUNDS 25 WALLBALLS, 20/14 15 HANG POWER CLEAN, 135/95 10 BAR FACEING BURPEES

190608

E3 MIN FOR 30 MINUTES... 200 M RUN 15 BOX JUMPS 30 DOUBLE UNDERS

190606

4 ROUNDS 30 BURPEES 30 RUSSIAN KETTLEBELL SWINGS, 2/1.5 PD. REST 1 MINUTE

190605

100 MEDBALL SIT-UPS 20/14 50 CALORIE BIKE  25 CLEAN AND JERKS, 185/135

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