Aug
13

"A new lease on life!"

Station A
0:00-7:00
AMRAP:
Row 15/20 calories
20 Front Rack Step-Ups (65#/95#)

Rest 3:00

Station B
10:00-17:00
AMRAP:
8 Hang Power Snatch (65#/95#)
15 Sit Ups
8 Burpee Box-Jump-Overs

Rest 3:00

Station C
20:00-27:00
AMRAP:
12 Front Squats (65#/95#)
10 Push Press (65#/95#)
8 Pull Ups (Rx is C2B)

Aug
12

"Like night and day!"

Gym-nasty:
Pull Up and Muscle Up Practice

30 Toes-2-Bar
30 KB Swings (53#/70#)
15 Squat Cleans (75#/115#)
30 KB Swings (53#/70#)
15 Squat Cleans (75#/115#)
30 KB Swings (53#/70#)
30 Toes-2-Bar

Aug
11

"Rough around the edges!"

EMOM for 12 minutes:
ODD: 12-15 Pike Sit Ups
EVEN: 3 Hang Squat Clean @ 70-80% 1RM Squat Clean

5 Rounds:  (17:00)
7 Deadlifts (165#/255#)
20 Wall Ball
7 HSPU (Mod: 3/4 Wall Walks) (Rx+: Strict)

Aug
10

"Raining cats and dogs!"

AMRAP in 8 minutes:
Row 15/20 Calories
12 each side DB Snatches (30#/50#)
12 Burpees

-Rest 3:00-

AMRAP in 8 minutes:
50ft Bear Crawl
20 steps OH Lunges (25#/45#)
15 OH Sit Ups (25#/45#)

Aug
9

"Long shot!"

Front Squat
Build to a heavy single.

18-14-10-6  (17:00)
Hang Squat Clean (65#/95#)
Knees-2-Elbows
Box Jump-Overs
*60 Double Unders between each round.

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