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
15 Lateral Burpees over Barbell
Max Overhead Squats
Barbell – 115/85 lb

Rest 3:00

“Hot Sauce” Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Barbell
Max Overhead Squats
Barbell – 135/95 lb

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