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August 24, 2016

A. Every 3 mins for 18 mins: Snatch 1.1.1 (rest 10 Secs b/t singles) B. 7 Min AMRAP: 40 KB Swings 55/35 30 Push Press 65/45 20 Burpees

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August 23, 2016

A. Every two minutes, for 12 minutes (6 sets): Back Squat *Set 1 – 5 reps @ 55% *Set 2 – 5 reps @ 65% *Set 3 – 3 reps @ 75% *Set 4 – 2 reps @ 85% *Set 5 – 2 reps @ 90% *Set 6 – 1 rep @ 95% Then rest two minutes before starting… Every ...

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August 22, 2016

A. Three sets, not for time, of: Bar Muscle-Ups x 3-5 reps Kettlebell or Dumbbell Snatch x 5-7 reps each arm Double-Unders x 30-40 reps B. 12 Min AMRAP: 2 Strict Shoulder Press 135/75 4 Burpees Facing the Bar 6 Toes To Bar

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August 19, 2016

A. Three sets not for time of: L- Pull-Ups x 5-7 reps Kettlebell Clean and Press x 5-7 reps each arm Row Sprint Start to 150 Meters B. Complete as many rounds and reps as possible in 8 minutes of: 30 Wall Balls 20 Box Jumps 24″/20″ 10 Toes to Bar

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August 18, 2016

For time: 5 Shoulder to Overhead 185/125 10 Power Cleans 15 Burpees Over the Barbell 600 Meter Run 15 Burpees Over the Barbell 10 Power Cleans 5 Shoulder to Overhead

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August 17, 2017

A. Every 3 minutes, for 15 minutes (5 sets): Pause Front Squats x 4-6 reps @ 31X1 B. Three sets of: Against a 3-minute running clock, complete… Row 500 Meters Dumbbell Ground to Overhead x Max reps Rest 3 minutes between sets.

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August 16, 2016

A. Take 20 minutes to build to today’s 1-RM Power Clean B. For Time: 21-15-9 Kettlebell Swings 70/55 Push-Ups Pull-Ups

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August 15, 2016

A. Every 3 minutes, for 15 minutes (5 sets): Push Press x 3-5 reps Goal is to find today’s 5-RM. If you get 5 successful reps, move up on the next set. B. Every minute, on the minute, for 15 minutes: Minute 1 – Row 200/150 Meters Minute 2 – Handstand Push-Ups x 10 reps Minute 3 – ...

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August 12, 2016

A. Four sets of: Pause Front Squats x 6 reps @ 31X1 Rest 3 minutes All four sets should be heavy, working sets. B. Against a 10-minute running clock, complete the following: Row 1000 Meters immediately followed by… As many rounds and reps as possible of: 40 Double-Unders 30 Wall Balls 20 Ring Dips

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August 11, 2016

A. Every 3 Mins for 18 Mins: 3 Position Snatch--High Hang + Low Hang + FloorB. 7 Min AMRAP: 7 Overhead Squats 135/95 7 Box Jumps 24"/20" 7 Toes To Bar

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