140822

140821

140819

AMRAP 8 min

3 push jerk, 135/95

3 front squat, 135/96

6

6

9

9.....

140818

25 burpee pull ups

Run 800m

50 kb swings, 70/53

Run 800m

25 burpee pull ups

140816

AMRAP 3 min

Squat clean thrusters, 135/95

Rest 3 min

AMRAP 3 min

Squat clean thrusters, 155/105

Rest 3 min

AMRAP 3 min

Squat clean thrusters, 175/115

140815

Run 400m

Then

40-30-20-10

KB goblet lunges, 53/35

KB sumo deadlift high pull 53/35

Then

Run 400m

140814

AMRAP 10 min

30 kb swings, 55/35

30 sit ups

140812

3-6-9-12-15

Deadlift, 225/155

Bar facing burpees

140811

10-9-8-7-6-5-4-3-2-1

Shoulder to overhead, 155/105*

*Run 200m after each round

140806

4-8-12-16-20

Alternating dumbbell snatch, 70/55

Toes to bar

SH 8:16

MH 13:35

EK 12:24

140807

Double Grace

60 clean and jerks, 135/95

140809

Row 500m

30 deadlift, 185

30 box jump overs, 24"

Row 500m

30 deadlift

30 box jump overs

Row 500m

140805

30 front squats 135/95

Run 1 mile

30 dead lift 225/155

SH 12:00

CP 14:11

MH 15:04

140803

5 rounds for time

50 double unders

21 kb swings, 52/35

12 pull ups

SH 12:15

MH 19:26

140801

AMRAP 12

21 cal row

15 wall ball

9 toes to bar

SH 225

CP 204

140731

MAMRAP 7 min

3 snatch, 95/65

3 burpees

6 

6

9

9...

SH 93

MH 48

FC rowed 1,720m

140730

5-5-3-3-3-1-1-1-1-1

Front squat

Then

EMOM 16 min

Even: strict chest to rings pull ups

Odd: strict ring dips

140729

Run 400m

15 clean and jerk, 155

15 toes to bar

Run 400m

15 clean and jerk

15 toes to bar

Run 400m

SH 13:12

FC 14:53

MH 17:59

140727

For time:

Row 1k

Rest 5 min

Row 1k

60 push ups

50 step ups, 24"

40 kb swings, 70#

30 push ups

25 step ups

20 kb swings

100 walking lunges

SH 30:03

140725

3 min max rope climbs

2 min rest

3 min max box jump overs, 24/20

2 min rest

3 min max alt db snatch, 50/25

2 min rest

3 min max cal row

SH 200

CP 164

MH 133