Friday, 8-17-18

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Warm up
3 RDs
10 DB Push Press
7 Burpee
5 Pull Up

20 Min to complete

5-5-5-5 Strict Press
3-3-3-3 Push Press
2-2-2-2 Split Jerk

Open Workout 11.4
10 min AMRAP
60 Bar Facing Burpees
30 OHS 120/80
10 Ring M/U (10 Pull Up & 10 Dips)

Thursday, 8-16-18

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Warm up
2 RDs
30 D/U
10 BB Hang Power Cleans
100m Run

20 min to complete
3×10 Bicep Curls
3×15 Banded Tricep pull down
4x 1 min Hollow body holds
4x 1 min push up plank hold

For Time:
1 Round:
800M Run
80 D/U 2:1
21 Hang Power Cleans 155/105

2 Rounds:
400M Run
40 D/U 2:1
15 Hang Power Cleans 155/105

3 Rounds:
200M Run
20 D/U 2:1
9 Hang Power Cleans 155/105

*25min Cap*

Wednesday, 8-15-18

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Roxanne

15 min to complete
6×8 DB Bench Press
You choose weights

For time –
50 DB Deadlifts 50/35
25 HSPU 2:1
30/25 Cal Row

40 DB Deadlifts
20 HSPU 2:1
30/25 Cal Row

30 DB Deadlifts
15 HSPU 2:1
30/25 Cal Row

*20min Cap*

Tuesday, 8-14-18

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3RDs
10 Squats
:30 Squat Hold
10 KBS
5 Push Up

Every 90 seconds (15 Min)
10-1
Back Squat
Inceasing Weights every rd.

2RFT:
40 KBS 70/53
30 HR Push Up
20 Goblet Squat 70/53
*100m Pinch grip plate walk (2-25/15), after each rd, starting with it too*

*18 min Cap*

Monday, 8-13-18

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2RDs
10 BB Good Mornings
10 BB Snatch Grip Deadlifts
10 BB Snatch Grip Push Press

10 Snatch Balance

 

 

E2MOM for 18 min (9 sets)
2 Hang Power Snatch + 2 Hang Sq. Snatch
Build to heavy complex

10 min AMRAP
5 Power Snatch 155/105
10 C2B (10 Pull Up)