8/23/2019

60 Double Unders (1:1 singles) 50 Walking Lunge Steps 40 Shoulder to overhead 115/75 30 Overhead Single DB Walking Lunge 50/35 20 Bar Muscle Ups AMRAP 3:00, rest 1:00 AMRAP 6:00, rest 2:00 AMRAP 9:00 Start of each AMRAP starts from beginning, athletes will have 3 scores

8/22/2019

Strength 15 minutes to find heavy complex Clean + Front squat + Jerk Conditioning 12 min AMRAP 20 Front Squats 95/65 15 Toes to bar 10 Burpees over the bar

8/21/2019

“Swole-cycle” 8 rounds, tabata style for max reps Strict Pull ups Calorie row Strict HSPU Calorie row

8/20/2019

Strength Back squat 5@70% 3@80% 1@90% x 2 rounds Conditioning 2 rounds 400m run 25 BBJO 24/20 Cap: 12

8/19/2019

Strength 15 min to find 3RM Push Jerk Conditioning 21-15-9 Push Jerk 135/95 75-50-25 Double Under Cap: 10

8/16/2019

Teams of 2 50-40-30-20-10 Wall Ball 20/14 Calorie Row 10-8-6-4-2 Rope Climb Cap: 25 minutes

7/15/2019

Strength 12 minutes to find 1RM Strict Press Conditioning 3 minutes Burpee box jump over 24/20 3 minutes Power Clean and Jerk 135/95 2 minutes BBJO 24/20 2 minutes PC and J 135/95 1 minute BBJO 24/20 1 minute PC and J 135/95 Score is total reps

8/14/2019

“Mary” 20 minute AMRAP 5 HSPU 10 Alt. Pistols 15 Pull ups

8/13/2019

Strength 15 minutes to find 5RM Deadlift Conditioning 40/30 Cal Bike 20 Deadlifts 255/175 40/30 Cal row 20 Deadlifts 255/175 Cap: 13

8/12/2019

Strength 15 minutes to find 1RM Snatch Conditioning 3 Rounds for time 15 Overhead Squat 95/65 15 Toes to bar 45 Double unders (1:1 singles) Cap:12