Wednesday 10-4-17

“Dumb Down”
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (50/35)
9 Dumbbell Clean and Jerks (50/35)

Strength

clean

bench

Tuesday 10-3-17

“Handbag”
80/60 Calorie Schwinn Bike
100 Double Unders
800 Meter Wreckbag Run (50/35)
100 Double Unders
80/60 Calorie Schwinn BikE

strength

jerk

f squat

Monday 10-2-17

“Hangman Jury”
3 Rounds:
30 Hang Power Cleans (115/80)
30 Wall Balls (20/14)
30/21 Calorie Row

Strength

snatch

dl

Friday 9-29-17

“Tine”
3 Rounds:
500 Meter Row
12 Deadlifts (245/165)
15 Box Jumps (30/24)

Thursday 9-28-17

3 Rounds for time of:
50 Double-unders
10 Clean & Jerks, 135/95

4 Rounds for time of:
25 GHD sit-ups
5 Rope climbs, 15ft

9-6-3 reps of:
Squat Snatch, 155/105
Burpee Box Jump Over, 30″/24″

*Rest 5 minutes between workouts

Wednesday 9-27-17

“Weightlifting Wednesday”
Push Press
5-4-3-2-1

followed by..

“Pushed Around”
Every 3:00 x 4 Rounds
15/12 Calorie Row
10 Barbell Facing Burpees
Max Push Press (115/80)
No rest between rounds

Strength

clean

ohs

Tuesday 9-26-17

“Undertow”
5 Rounds:
200 Meter Run
30 Double Unders
9 Hang Squat Cleans (115/80)

Strength

s press

dl

Monday 9-25-17

“Eighteen Wheeler”
AMRAP 18:
18 Calorie Schwinn
15 Wall Balls (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar

Strength

snatch

b squat

Friday 9-22-17

“Lava Run”
600 Meter Hill Run
50 Overhead Squats (45/35)
600 Meter Hill Run
50 Thrusters (45/35)
600 Meter Hill Run
50 Front Squats (45/35)

Thursday 9-21-17

2 Rounds for time:
18 Calories, Assault Bike
15 Toes-to-bar
12 Thrusters, 115/80
9 Chest-to-bar Pull-ups

AMRAP 60 minutes of:
1 Mile run
2k Row
30 Burpees, over the rower

*Rest 5 minutes between workouts