Monday 8-21-17

“Double Dip”
AMRAP 15
50 Double Unders
25/18 Calorie Row
15 Dumbbell Hang Squat Cleans (50/35)

Strength
Snatch
Dl

Friday 8-18-17

“Satan’s Whiskers”
3 Rounds:
10 Chest to Bar Pull-Ups
10 Front Squats (165/110)
10 Burpees

Thursday 8-17-17

AMRAP 9 minutes of:
9 Deadlifts 185/135
9 Chest-to-bar Pull-ups
9 Knees-to-elbows AMRAP

10 minutes of:
10/7 Calories, Rowing
5 Push-ups, hand-release
10 Push Press, 115/80

27-21-15-9 reps for time of:
GHD Sit-up
Wall Ball Shot, 20/14

Wednesday 8-16-17

“Drop Dead”
4 x (:20 seconds on, :10 seconds off)
Sit-Ups
Deadlifts (155/105)
Sit-Ups
Deadlifts (155/105)

Strength
Clean
Ohs

Tuesday 8-15-17

“Row Buffet”
AMRAP 4
15-12-9
Wallballs (20/14)
Chest to Bar Pull-ups
Max Calorie row in Time Remaining

Rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Toes to Bar
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4
15-12-9
Wallballs (20/14)
Pull-ups
Max Calorie Row in Time Remaining

Strength
P press
Dl

Monday 8-14-17

“Hard Pressed”
21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Bar Burpees

Strength
Snatch
B squat

Friday 8-11-17

3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)

Thursday 8-10-17

08.07.2017 | MONSTER MASH

AMRAP 5 minutes of:
10 Burpees
5 D-ball Cleans, 100/70
1 Rope Climb, 15 ft

3 Rounds for time of:
2 Rounds of “Cindy”
1 Round of “DT”

4 Rounds for time of:
50 Double-unders
50 Ft Handstand Walk

Wednesday 8-9-17

“Chiquitas”
15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter Wreckbag Run (50/35)

5-10-15
Kettlebell Swings (70/53)
Toes to Bar

Strength
Clean
Bench

Tuesday 8-8-17

“Freedom Trail”
AMRAP 3, Rest 3:00
21/15 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)

AMRAP 3, Rest 3:00
18/12 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)

AMRAP 3, Rest 3:00
15/10 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)

AMRAP 3
12/8 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)

Strength
Jerk
F squat