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 […]

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)