14 JUL 2016

As many rounds as possible in 9:00

10 x Clean & Press, Right
10 x 2-Handed Swings
10 x Clean & Press, Left
10 x 2-Handed Swings

Rest 2 minute

AMRAP 8:00

10 x 1-Arm Row, Right
10 x Hand to Hand Swing
10 x 1-Arm Row, Left
10 x Hand to Hand Swing

Rest 2 minutes

AMRAP 7:00

10 x Sit Up
10 x Squats
10 x Push Up
10 x Squats

12 JUL 2016

21-15-9

Hand to Hand Deadlift / Pull Over Sit Up

18-14-10

Hand to Hand Swing / Alternating Snatch

15-10-5

Overhead Lunge / Push Up

12-6-3

Burpee / Goblet Squat

5 JUL 2016

AMRAP in 4:00
Highpull to Squat x 10
Snatch x 10 (es)

AMRAP in 6:00
Highpull to Squat x 10
Snatch x 10 (es)
American Swing x 20

AMRAP in 8:00
Highpull to Squat x 10
Snatch x 10 (es)
American Swing x 20
Pull Over Sit Up x 10

30 JUN 2016

30/30/30 x 4 Rounds

1) Bottoms Up Clean L/R
2) Thrusters L/R
3) Superplank to Push Up / AB Mat Sit Up
4) Sumo Deadlift / Squat Thrust
5) Swings / American Swings

28 JUN 2016

AMRAP in 3:00 Each Couplet x 2 Rounds

1) Swing x 7 / Squat x 7

2) Clean & Press x 8 / Rows x 8

3) Suitcase Deadlift x 9 / Push Ups x 9

4) Sit Ups x 10 / Lunge x 10

31 MAY 2016

8:00 AMRAP x 2

Ladder up x 2 (2,4,6,8,12....)

Double KB Clean+Press+Squat / AB Mat Sit Up

then

EMOM for 14:00

Even: Push Ups x 8 + Dips x 8
Odd: Pull Over Sit Ups x 8

24 MAY 2016

AMRAP in 6:00 x 2

Swings x 30
Mountain Climbers x 20
Push Press x 10

then

EMOM for 15:00

1) Suitcase Deadlift x 20
2) :45 Plank
3) Figure 8 to a hold (entire minute)

19 MAY 2016

Every 2:00 for 20:00

Double Clean x 8
Double KB Front Squat x 6
Double KB Push Press X 4

17 MAY 2016

TABATA

Prisoner Lunges
Squat Thrusts
Dumbbell Thrusters
Elbow Touch Plank
Sumo Deadlift Highpulls