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

8/9/2019

Teams of 2 For time: 60-40-20 DB Thrusters 50/35 30-20-10 DB Devil Press 50/35 Every 3:00 including 0:00, both partners run 100m Cap: 20 minutes DB work is 1 work 1 rest

8/8/2019

Strength 3 Push press every 1:30 x 5 sets, building Conditioning 3 rounds for reps 1:00 Box jump 24/20 1:00 KB Swing 53/35 1:00 HSPU 1:00 Rest

8/7/2019

Ringer 1 30-20-10 reps for time of: Air bike (calories) Toes-to-rings Time cap: 7 Starting on 8:00 Ringer 2 15-10-5 reps for time of: Burpees with ring touch Overhead squats ♀ 95 lb. ♂ 135 lb. Time cap: 5 minutes

8/6/2019

Strength 12 minutes to find 1RM Clean Conditioning 600m Row  200 Double Unders 20 Power Clean 205/135 Cap: 12

8/5/2019

Strength 15 minutes to find 20RM Back Squat Conditioning 30-20-10 Wall Balls 20/14 Pull ups Cap: 10

8/2/2019

Teams of 2 22 min AMRAP 100/75 Calorie Bike Buy in in remaining time AMRAP: 1:00 Wall sit (each partner at same time) 20 Syncrho KB Swing 53/35 30 Goblet Squats 53/35 (split up reps)

8/1/2019

Conditioning 12 min AMRAP 6 Hang Power Clean 135/95 6 Shoulder to overhead 135/95 12 Toes to bar Rest 3:00 Strength 10 min to find 1RM Shoulder to overhead