Friday 6-23-17

5 RFT:
10 Power Snatches (95/65)
10 Box Jump Overs (24/20″)

Thursday 6-22-17

For time:
15 Clean & Jerks 135/95
30/20 Calories, Assault Bike
15 Clean & Jerks 135/95

3 Rounds for time of:
75 Ft Front Rack Lunge 135/95
50 Double-unders
25 Push-ups

2 Rounds for time of:
800m run
400m Farmer’s Carry 50’s/35’s
20 Toes-to-bar

Wednesday 6-21-17

“Optimus Prime”
AMRAP 7: Wallballs (20/14)
*EOTM: 5 Deadlifts (225/155)

Strength:
Clean
Bench

Tuesday 6-20-17

For Time:
50/35 Calorie Schwinn (35/25 Assault)
800m Run
30 KB Swings (70/53#)
20 Bar-Facing burpees

Strength
Jerk
F squat

Monday 6-19-17

AMRAP 15:
60 DU
30 Calorie Row
15 OHS (115/80)

Strength:
Snatch
Dl

Friday 6-16-17

21-15-9:
DB Hang Squat Cleans (50’s/35’s)
HSPU
600m Run

Thursday 6-15-17

MONSTER MSAH

“Isabel”
For time:
30 Squat Snatch 135/95

4 Rounds for time of:
20 GHD Sit-ups
7 Ring Muscle-ups

3 Rounds for time of:
25/20 Calorie Row
15 Burpees, Bar-facing
10 Front Squats 165/110

*Rest 5 minutes between workouts

Wednesday 6-14-17

AMRAP 4:00:
400m Run
15 Burpees Over Bar
Max Power Cleans (135/95)
Rest 4:00
AMRAP 4:00:
400m Run,
10 Burpees Over Bar
Max Power Cleans (155/105)
Rest 4:00
AMRAP 4:00:
400m Run
5 Burpees Over Bar
Max Power Cleans (185/135

Strength:
Clean
Ohs

Tuesday 6-12-17

“Harley Love”
6 Rounds:
13 Thrusters (95/65)
14 Pull-ups

Strength:
S press
Dl

Monday 6-12-17

“Hurricane”
3RFT:
800m Run
21 Power Cleans, 155/105

Strength:
Snatch
Back squat