Monday, 8-6-18

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Warm up:
3 RDs
10 Banded squats
10 Lunges
10 BB strict Press

12 min to complete:
Back Squats
7×3 @ 87.5%

rest 4 min

10 min EMOM
2 strict press + 3 push press
start @ 60% 1 RM strict press and build

5 min AMRAP
20 KBS 753/35
15 Jumping Squats

Saturday, 8-4-18

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Warm up
2 RD
30 DU
10 BB Deadlifts
10 BB Power clean
10 Wall Ball

With a team of 3 complete

1500m Row
50 Deadlifts 185/125
1500m Row
50 Power Clean 185/125
1500m Row
100 Wall Ball 20/14
1500m Row
100 Wall Ball 20/14

*35min Cap*

 

Thursday, 8-2-18

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Warm up
2 RDs
8 BB Power Snatch


8 BB OHS


8 BB Thruster

8 Banded pull aparts

8 Dislocates (squat position)

8 Banded Rows

E2MOM for 18min
Power Snatch + Sq. Snatch + 2 OHS + Sq. Snatch
start at 50% of lightest movement and build to a heavy complex

For time –

75 Thrusters 75/55
EMOM starting at 0:00, 10 T2B

*10 Min Cap*

Wednesday, 8-1-18

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Warm up
3 RDs
25 D/U
10 KBS
10 Box Step Ups

For reps-
8 min AMRAP
50 D/U 2:1
40 Sit-Up

rest 6 min

8 min AMRAP
12 Box Jumps 24″/20″
10 Deadlifts 225/155
8 Lat Burpee Over Bar

rest 6 min

8 min AMRAP
10 Alt. DB Snatch 50/35
5 Right Arm DB Thruster 50/35
5 Left Arm DB Thruster 50/35
5 Lat Burpee Over DB