8/30/2019

Teams of 2

25 min AMRAP

50 Wall balls 20/14

50 Box Jumps 24/20

50 Ab mat sit ups

8/29/2019

Strength

12 min to find 3RM Hang Power Clean

Conditioning

4 rounds

1 minute burpees

1 minute db hang clean and jerk 50/35

1 min rest

8/28/2019

“Crazy Stairs”

For Time:
10 Rounds of “CTB Cindy”
50/35 Calorie Row
30 Overhead Squats 155/105

Cap: 25

8/27/2019

Strength

15 min to find 10RM Deadlift

Conditioning

3 rounds

400m run

21 Deadlifts 185/135

12 Strict hspu

Cap: 15

8/26/2019

Strength

14 minutes to find 1RM Front Squat

Conditioning

5 Rounds

5 Thrusters 115/75

10 Toes to bar

30 Double Unders

Cap: 10

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