August 31, 2019

4 ROUNDS

30 BOX JUMPS, 24.20

30 RUSSIAN KETTLEBELL SWINGS, 2/1,5 PD.

50 M SLED PUSH, 45/0

August 30, 2019

For Time

10 Burpees

10 Burpees

25 Push-Ups

10 Burpees

25 Push-Ups

50 Lunges

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

10 Burpees

25 Push-Ups

50 Lunges

100 Sit-Ups

150 Air Squats

August 29, 2019

16 MINUTE AMRAP

12 ALTERNATING  DUMBBELL HANG CLEAN AND JERK, 50/35

12 RING DIPS

12 CALORIE ROW OR BIKE

August 28, 2019

10 MINUTE AMRAP

30 DOUBLE UNDERS

15 TOES TO BAR

August 27, 2019

2 ROUNDS

20 SNATCHES, 155/105

40 BAR FACING BURPEES

800M RUN

August 25, 2019

2 ROUNDS

1 MINUTE WORK/ 1 MINUTE REST

WALLBALLS, 20/14

ROW

CLEAN AND JERK, 135/95

BIKE

TIRE FLIPS

August 24, 2019

“Andy” (Partner style)

For time with a partner...
25 thrusters, 115 lb./ 85
50 box jumps, 24 in.
75 deadlifts, 115 lb./ 85
1.5-mile run
75 deadlifts, 115 lb./ 85
50 box jumps, 24 in.
25 thrusters, 115 lb./ 85 

August 23, 2019

4 ROUNDS IN A 3 MINUTE WINDOW...

200M RUN

AMRAP OF FRONT SQUATS, 165/115

*1 MINUTE REST AFTER EACH ROUND

August 22, 2019

EMOM FOR 7 ROUNDS...

1. 10 BENCH PRESS @ 50%

2. 15 SLAMBALLS, 50/30#

3. 20 KETTLEBELL SWINGS, 1.5/1 PD.

4. REST

August 21, 2019

15 MINUTE AMRAP

2-4-6-8-10-12 ETC...

CALORIES ON THE ROWER OR BIKE

1-2-3-4-5-6 ETC..

MUSCLE UPS (SCALE TO BURPEE PULL-UPS)

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