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190731

EVERY 2 MINUTES FOR 8 ROUNDS... 100M SPRINT 10 DEADLIFTS, 185/135 LBS. 10 PUSH-UPS

190730

EVERY 30 SECONDS FOR 20 MINUTES: 1 POWER CLEAN AND JERK, 225/155

190729

FOR TIME: 100 WALLBALLS, 20/14 75 KETTLEBELL SWINGS, 1.5/1.0 50 BOX JUMPS, 24/20 25 BURPEES

190727

Partner “Bert” For Time with a partner... 50 Burpees 400 meter Run 100 Push-Ups 400 meter Run 150 Walking Lunges 400 meter Run 200 Air Squats 400 meter Run 150 Walking Lunges 400 meter Run 100 Push-Ups 400 meter Run 50 Burpees

190726

2 ROPE CLIMBS HIGH HANG SQUAT CLEAN HANG SQUAT CLEAN FULL SQUAT CLEAN 135/95 155/105 185/120 205/135 225/155 245/160 *2 ROUNDS AT EACH WEIGHT

190725

4 ROUNDS EVERY THREE MINUTES: 18/15 CALORIE ROW OR 12/10 CALORIE BIKE 15 BOX JUMPS, 24/20" 30 DOUBLE UNDERS

190724

30 MINUTE EMOM 1 HANG SQUAT SNATCH *HOLD BOTTOM POSITION FOR 3 SECONDS

190723

IN A 20 MINUTE WINDOW... 1 MILE RUN AMRAP OF: 50M SLED PUSH, 45/0 25 BURPEES

190720

21-18-15-12-9-6-3 ALTERNATING DUMBBELL SNATCHES 50/35 BURPEES

190719

10 MINUTE AMRAP 8 TOES TO BAR 16 WALLBALLS, 20/14 32 DOUBLE UNDERS

190718

FOR TIME: 30 DEADLIFTS, 225/155 800M RUN 20 DEADLIFTS, 275/195 800M RUN 10 DEADLIFTS, 315/220

190717

FOR TIME: 100 SQUATS 80 FT. HANDSTAND WALK 60 PUSH-UPS 40 GHDSU 20 BAR MUSCLE UPS 40 GHDSU 60 PUSH-UPS 80FT. HANDSTAND WALK 100 SQUATS

190716

"ISABEL" 30 SNATCHES, 135/95 REST 3 MIN "GRACE" 30 CLEAN AND JERKS, 135/95

190715

30-20-10 HANDSTAND PUSH UPS 15-10-5 *250M RUN AFTER EACH ROUND

190713

Partner “Bear Complex” 26 Minute AMRAP 5 Sets: 1 Power clean 1 Front squat 1 Push Press 1 Back squat 1 Push Press *choose ONE load for the entire AMRAP *5 sets = 1 round *only one partner can work at a time, and partners must complete the full 5 sets before they can switch *if anyone drops the bar in the middle of the set, both partners must complete 25 burpees

190712

FOR TIME: 10 ROUNDS 20 PLATE GROUND TO OVERHEAD, 25/15 30 DOUBLE UNDERS

190710

FOR TIME: 21 DUMBBEL THRUSTERS, 50/35 400M RUN 21 BURPEE BOX JUMP OVERS, 24/20 400M RUN 15 DUMBBEL THRUSTERS, 50/35 400M RUN 15 BURPEE BOX JUMP OVERS, 24/20 400M RUN 9 DUMBBEL THRUSTERS, 50/35 400M RUN 9 BURPEE BOX JUMP OVERS, 24/20 400M RUN

190709

FOR TIME: 50-40-30-20-10 HIP EXTENSIONS WALKING LUNGES

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