Friday, August 19, 2016

8/20/16

AMRAP 18

250 M row

12 (6L/6R) single kb in front rack box step ups (24"/20") (55/35)

8 plate burpees (45/35 please keep plates flat on floor, no ab mat or any item under them as it breaks ab mat and/or plate from bent pressure on them)

B. group stretch

Thursday, August 18, 2016

8/19/16


  • warmup then...

  • A. 500m row relay x2

  • B. 4 rounds

  • 12 Push Press (95/65 / double KB for BC)
  • 18 KB Russian Swings (70/53)
  • 400 M run


Wednesday, August 17, 2016

8/18/16


  • warmup

  • A. EMOM 14

  • min 1: 10 (5L/5R) Single leg RDL (ahap)
  • min 2: 4 bar muscle ups / or 5-8 strict pullups

  • B. 6 rounds

  • 15 toes to bar
  • 10/7 Bike calories


Tuesday, August 16, 2016

8/17/16


  • A. Floor Press 5-3-3-1-1

  • B. EMOM 25
  • min 1: 2 rope climbs
  • min 2: 10 box jumps (30"/24")
  • min 3: 4 squat snatch (135/95)
  • min 4: 50 double unders
  • min 5: rest

Sunday, August 14, 2016

8/16/16


  • A. Clean Shrug Pull 3-3-3-3-3

  • B.

  • 15-10-5
  • Strict HSPU

  • 12-8-4
  • Front Squat (205/135)

  • rest 3 minutes from your finish time

  • 20-15-10
  • HSPU (kipping allowed)

  • 20-15-10
  • Front Squat (135/95)