7/31/2019

Hot Sauce” Part #1 AMRAP 3:00 21/15 Calorie Row 21 Lateral Burpees over Barbell Max Overhead Squats Barbell – 75/55 lb Rest 3:00 “Hot Sauce” Part #2 AMRAP 3:00 18/13 Calorie Row 18 Lateral Burpees over Barbell Max Overhead Squats Barbell – 95/65 lb Rest 3:00 “Hot Sauce” Part #3 AMRAP 3:00 15/11 Calorie Row […]

7/30/2019

Strength 14 minutes to find 3RM Front Squat Conditioning 4 rounds 30 Air Squat 20 Push ups 50 Double Unders Cap: 14

7/29/2019

Strength 1RM Deadlift in 15 minutes Conditioning 9 min AMRAP 7 Deadlift 225/155 100m run

7/26/2019

Teams of 2 20 minute AMRAP 200m run 3 ground to overhead 135/95 200m run 6 ground to overhead 135/95 200m run-9, 200m run-12…etc

7/25/2019

Strength 15 minutes to find 1RM Hang Snatch Conditioning 1K row 50 Box Jump Overs 24/20 30 Strict HSPU Cap: 12

7/24/2019

Flipside 4 Rounds for total reps 1:00 Toes to bar 1:00 Power Snatch 75/55 1:00 Thrusters 75/55 1:00 AAB Cals 2:00 Rest

7/23/2019

Strength 2 Power Clean + 1 Jerk EMOM x 8 sets @80% of 1RM Conditioning 5 min AMRAP 6 C2B Pull ups 6 Shoulder to overhead 135/95 6 Burpees over the bar  Rest 2:00 5 min AMRAP 9 Pull ups 9 Shoulder to overhead 95/65 9 Burpees

7/22/2019

15 minutes to find 2RM Back Squat   10 min AMRAP 15 Wallball 20/14 25 Double unders (25 singles)

7/19/2019

Teams of 2 100 Calorie Bike 100 Burpees 100 Box Jump Over 30/24 100 KB Swing 70/53 1 person works at a time Cap: 30 min

7/18/2019

Strength 15 min to find 1RM Split Jerk Conditioning 12 min AMRAP 6 HSPU 12 Toes to bar 24 Air squats

7/17/2019

Jackie 1000m Row 50 Thrusters 45/35 30 Pull ups OR Fran 21-15-9 Thrusters 95/65 Pull ups Athletes choice 🙂

7/16/2019

Strength 12 minutes to find 2RM tng snatch Conditioning 500/400m row 40 DB snatches 50/35 30 Burpee box jump over 24/20 Cap: 10