Clean to Squat L x 2
Clean to Squat R x 2
Sumo Deadlift x 5
AMRAP in 10:00
3-6-9-12-15-18......
Swing - Catch - Push Press
Pull Over Sit Up
Monday, May 29, 2017
25 MAY 2017
EMOM for 16:00
Clean to Squat L x 2
Clean to Squat R x 2
Sumo Deadlift x 5
AMRAP in 10:00
3-6-9-12-15-18......
Swing - Catch - Push Press
Pull Over Sit Up
Clean to Squat L x 2
Clean to Squat R x 2
Sumo Deadlift x 5
AMRAP in 10:00
3-6-9-12-15-18......
Swing - Catch - Push Press
Pull Over Sit Up
23 MAY2017
AMRAP in 8:00 x 3
1) Snatch x 8 (es) / 1/2 Get Up x 8
2) Goblet Squat x 8 / Alternating Press x 8 (es)
3) Single Leg Deadlift x 8 (es) / Lunges x 8 (es)
1) Snatch x 8 (es) / 1/2 Get Up x 8
2) Goblet Squat x 8 / Alternating Press x 8 (es)
3) Single Leg Deadlift x 8 (es) / Lunges x 8 (es)
11 MAY 2017
8 Rounds for Time
Pressing Lunge x 5 (es)
Medball Sit Up x 10
Clean to Squat x 5 (es)
Floor Press x 10
Pressing Lunge x 5 (es)
Medball Sit Up x 10
Clean to Squat x 5 (es)
Floor Press x 10
9 MAY 2017
20/2-18/4-16/6-14/8-12/10-10/12-8/14-6/16-4/18-2/20
RD 1) American Swings / Push Ups
RD 2) Thrusters / Sit Ups
RD 1) American Swings / Push Ups
RD 2) Thrusters / Sit Ups
20 APR 2017
1) 21-15-9 Double Cleans / Dips
2) 10-20-30 Sit Ups / Lunges
3) 21-15-9 Sumo Deadlifts / Push Ups
4) 10-20-30 Thrusters / Ring Rows
2) 10-20-30 Sit Ups / Lunges
3) 21-15-9 Sumo Deadlifts / Push Ups
4) 10-20-30 Thrusters / Ring Rows
18 APR 2017
30 Push Ups / 10 Squats
30 Sit Ups / 10 Swings
25 Push Ups / 20 Squats
25 Sit Ups / 20 Swings
30 Sit Ups / 10 Swings
25 Push Ups / 20 Squats
25 Sit Ups / 20 Swings
20 Push Ups / 30 Squats
20 Sit Ups / 30 Swings
20 Sit Ups / 30 Swings
15 Push Ups / 40 Squats
15 Sit Ups / 40 Swings
15 Sit Ups / 40 Swings
10 Push Ups / 50 Squats
10 Sit Ups / 50 Swings
10 Sit Ups / 50 Swings
13 APR 2017
30-20-10
1 Arm Swing (es)
Push Press R
Push Press L
Clean to Squat R
Clean to Squat L
Sit Up
Sumo Deadlift
1 Arm Swing (es)
Push Press R
Push Press L
Clean to Squat R
Clean to Squat L
Sit Up
Sumo Deadlift
11 APR 2017
Ladder Down 10--->1
Front Squat
Push Ups
Vee Ups
Racked Lunge
Single Leg Deadlift
Upright Row
Ball Slams
Front Squat
Push Ups
Vee Ups
Racked Lunge
Single Leg Deadlift
Upright Row
Ball Slams
30 MAR 2017
AMRAP in 10:00 x 3 Rounds
1) Ring Rows x 8 / Overhead Lunges x 8 (es)
2) Alternating Cleans x 8 / Hand Release Push Ups x 8
3) Goblet Squat x 8 / Sit Ups x 8
1) Ring Rows x 8 / Overhead Lunges x 8 (es)
2) Alternating Cleans x 8 / Hand Release Push Ups x 8
3) Goblet Squat x 8 / Sit Ups x 8
28 MAR 2017
45/15 x 5 Rounds
Weighted Step Ups
Plank Jacks
Supine Rows
Medball Sit Ups
Hand to Hand Sumo Deadlifts
Dips
21 MAR 2017
Lunges x 30
21-15-9
Cleans / Get up Sit Ups
Lunges x 30
21-15-9
1 Arm Rows / Russian Twists
Lunges x 30
21-15-9
2 Hand Swings / Pull Over Sit Ups
21-15-9
Cleans / Get up Sit Ups
Lunges x 30
21-15-9
1 Arm Rows / Russian Twists
Lunges x 30
21-15-9
2 Hand Swings / Pull Over Sit Ups
16 MAR 2017
30/30/30 x 4 Rounds
Press L / Goblet Squat / Press R
Row L / Sumo Deadlift / Row R
Windmill L / Goblet Squat / Windmill R
Sit Ups / Sumo Deadlift / Sit Ups
Press L / Goblet Squat / Press R
Row L / Sumo Deadlift / Row R
Windmill L / Goblet Squat / Windmill R
Sit Ups / Sumo Deadlift / Sit Ups
14 MAR 2017
4 Rounds
Hand to Hand Swings x 30
Weighted Step Ups x 25
Barbarian Squats x 20
Ring Rows x 15
Push Ups x 10
Squats x 5
Hand to Hand Swings x 30
Weighted Step Ups x 25
Barbarian Squats x 20
Ring Rows x 15
Push Ups x 10
Squats x 5
9 MAR 2017
AMRAP in 6:00 x 2
Swings x 30
Mountain Climbers x 20
Push Press x 10
EMOM for 15:00
Min 1) Goblet Squat x 20
Min 2) Plank x :45
Min 3) Figure 8 to a Hold
Swings x 30
Mountain Climbers x 20
Push Press x 10
EMOM for 15:00
Min 1) Goblet Squat x 20
Min 2) Plank x :45
Min 3) Figure 8 to a Hold
7 MAR 2017
4 Rounds
Clean & Press x 12/12
Overhead Squat (PVC) x 24
Suitcase Deadlift x 12/12
GHD Sit Ups x 12
Hip Extensions x 12
Clean & Press x 12/12
Overhead Squat (PVC) x 24
Suitcase Deadlift x 12/12
GHD Sit Ups x 12
Hip Extensions x 12
2 MAR 2017
AMRAP in 8:00 x 3
1) Single Leg Deadlift x 8/8 / Lunges x 8/8
2) Goblet Squat x 8 / Push Up x 8
3) Snatch x 8/8 / Abmat Sit Up x 8
1) Single Leg Deadlift x 8/8 / Lunges x 8/8
2) Goblet Squat x 8 / Push Up x 8
3) Snatch x 8/8 / Abmat Sit Up x 8
28 FEB 2017
Every 2:00 for 20:00
Clean to Squat x 3/3
Knees to Chest x 8
Offset Push Up x 10
Hand to Hand Deadlift x 12
Clean to Squat x 3/3
Knees to Chest x 8
Offset Push Up x 10
Hand to Hand Deadlift x 12
23 FEB 2017
Alternate Exercises every 1:00 for 16:00 x 2 Rounds
Round 1
A) Front Squat x 6/6
B) Get Up Sit Up x 6/6
Round 2
A) Strict Press x 6/6
B) Rows x 6/6
Round 1
A) Front Squat x 6/6
B) Get Up Sit Up x 6/6
Round 2
A) Strict Press x 6/6
B) Rows x 6/6
21 FEB 2017
20/20/20 x 6 Rounds
1) Goblet Squats / Squats Jumps
2) T-Y Flys / Ring Rows
3) Sumo Deadlift / 2 Hand Swing
4) Superplank Push Ups / Vee Ups
1) Goblet Squats / Squats Jumps
2) T-Y Flys / Ring Rows
3) Sumo Deadlift / 2 Hand Swing
4) Superplank Push Ups / Vee Ups
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