9/15/17
10 rounds for time:
10 hand release push ups
10 power clean (135/95)
9/14/17
AMRAP 9 min
12 GHD sit ups
9 TTB
6 KB Goblet squats (70/53)
9/13/17
20-10-5
Strict HSPU
Strict pull up
9/12/17
AMRAP 20 min:
10 bench press (135/95)
10 box jump overs (24/20)
1 L sit rope climb (18ft)
9/11/17
tire flip (AHAP) x 6
9/10/17
4RFT
Run 400m
20 "slam balls" (50/30)
9/9/17
For time:
sled push 100ft x 10 @1.5x BW
9/8/17
1-3-5-3-1
Hang power snatch
9/7/17
50 ft DB walking lunge (40/25)
12 weighted dips (AHAP)
100 ft DB walking lunge (40/25)
9 weighted dips
150 ft DB walking lunge
6 weighted dips
200ft DB walking lunge
3 weighted dips
9/6/17
For time:
1000m row
100 DU
30 Wall balls (20/14)
10 DL (225/155)
9/5/17
AMRAP 10min:
21 Chest to bar pull ups
9 double KB snatch (53/35)
9/4/17
For time:
3K run
9/3/17
4RFT:
10 power cleans (135/95)
8 burpee box jump overs (24/20)
10 cal assault bike
8 strict toes to ring
9/2/17
Max distance yoke walk @2x BW
9/1/17
AMRAP 7 min:
1 legless rope climb @ 18 ft
6 pistols
8/31/17
10 rounds:
20 alternating step ups (24/20)
15 ring rows
10 pull ups
50ft bear crawl
8/30/17
6 rounds:
50 ft walking DB overhead lunges (50/35)
12 ring dips
8/29/17
Incline bench press:
5-5-5-5-5
8/28/17
For time:
1500m row
30 squat cleans @ BW
1500m row
8/27/17
50-40-30-20-10
Double KB snatch
Ab mat sit ups