13 JUL 2017

AMRAP in 8:00 x 3

1) Renegade Rows x 8 / Hot Potato x 20

2) Windmills x 8 (es) / Figure 8 to a Hold x 20

3) Press x 8 (es) / Squat x 20

11 JUL 2017

AMRAP in 2:30 each Couplet x 2

1) Swings x 5 / Goblet Squats x 5

2) Medball Sit Ups x 10 / Push Ups x 10

3) Overhead Lunge x 5 (es) / Push Press x 5 (es)

4) Bottoms Up Clean x 5 (es) / Rows x 5 (es)

6 JUL 2017

40/20 Work/Rest x 4 Rounds

Hand to Hand Swings

Double Press

Hip Thrust

Dips

Ring Rows

Med Ball Slams

4 JUL 2017

For Time

Goblet (or Back) Squat x 8-8-6-4-2

Push Ups x 25

Bulgarian Split Squat 12 x 3

Push Ups x 20

Overhead Lunges  20 (es) x 2

Push Ups x 15

Weighted Step Ups  15 x 3

Push Ups x 20

Single Leg Deadlift 15 (es) x 3

Push Ups x 25

29 JUN 2017

7 Rounds

Snatch to Overhead Lunge x 5 (es)

Medball Sit Up x 10

Clean to Squat x 5 (es)

Hand Release Push Ups x 10

27 JUN 2017

45/15 Work /Rest x 4 Rounds

1) Sumo Deadlift High Pull

2) Hand to Hand Swing

3) Plank Jacks

4) Bulgarian Split Squats

5) Ring Rows

6) Superplank Push Ups

22 JUN 2017

5 Rounds

Complete complex 7 times on each side each round

Cleans
Push Press
Squat
Push Press
Squat
Switch Sides