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

20 JUN 2017

AMRAP in 8:00 x 3

1) Single Leg Deadlift x 8(es) / Lunge x 8 (es)

2) Goblet Squat x 8 / Push Ups x 8

3) Bottoms Up Clean x 8 (es) / Sit Ups x 8

15 JUN 2017

30 Seconds Each Side

Swings
Swings, Cleans
Swings, Cleans, Press
Swings, Cleans, Press, Squat
Swings, Cleans, Press, Squat, Row
Swings, Cleans, Press, Squat, Row, Lunge

13 JUN 2017

AMRAP in 5:00 Partners

1) Pressing Lunge 2/4/6 (es)

2) Suitcase Deadlifts 5/10/15

3) Med Ball Sit Ups x 15 / Plank

4) Clean to Squat 1/2/3 (es)

5) Windmills 1/2/3 (es)

6 JUN 2017

21-15-9

Hand to Hand Deadlift / Crunch & Punch

18-14-10

Hand to Hand Swings / Alternating Snatch

15-10-5

Overhead Lunge (es) / Hand Release Push Ups

12-6-3

Burpee / Goblet Squat

1 JUN 2017

AMRAP in 6:00 x 2

Swings x 30
Mountain Climbers x 20
Push Ups x 10

EMOM for 15:00

1) Suitcase Deadlifts
2) Plank :45
3) Crunch & Punch x 15