Sep
9

"Stomp the yard!"

3 x 6:00 ON / 1:00 OFF
10 each side KB Snatches (35#/53#)
15 T-2-B
15/20 Calorie row
15 Box Jumps
30 Wall Ball
(Start at any station and restart where you left off)

Sep
8

"Max’n out!"

EMOM for 10 minutes:
1 Clean Pull + 1 Power Clean + 1 Hang Squat Clean

4 Rounds:  (17:00 cap)
9 Hang Squat Clean (95#/135#)
12 Ring Dips
20 steps OH Walking Lunges (25#/45#)
30 Double Unders

Sep
7

"Labor of love!"

“The Sevens”

7 HSPU (Mod: Plyo Push Up, Scaled: HR Push Up)
7 Thrusters (95#/135#)
7 K-2-E
7 Deadlifts (175#/245#)
7 Burpees
7 KB Swings (53#/70#)
7  C-2-B Pull Ups

Sep
6

"In for the long haul!"

8 x 1
1 Front Squat + 1 Jerk
(off racks)

4:00 ON / 2:00 OFF
5:00 ON / 2:00 OFF
6:00 ON
12 OH Squats (75#/115#)
20 KB Swings (35#/53#)
12 Box Jumps
25 Double Unders
(restart where you left off)

Sep
5

"Smash and grab!"

4 Rounds:
9 Hang Squat Snatch (65#/95#)
12 Burpees
15 Knees-2-Elbows
20 steps Walking Lunges (unweighted)
Row 18/25 calories

1 172 173 174 175 176 191

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