Sep
2

"Makin’ a break for it!"

3 x 5:00 ON / 1:00 OFF
50 Double Unders
40 Sit Ups
30 Plyo Skaters
20 SDHP (53#/70#)
10 Plate Burpees (25#/45#)

Sep
1

"Stomping grounds!"

Back Squats
5 reps @ 70-75%
2 x 4 reps @ 75-80%
3 x 3 reps @ 80-85%

5 Rounds:
5 Power Cleans (125#/185#)
10 Box Jump-Overs
15 Wall Ball

Aug
31

"The countdown begins!"

3 Rounds: (12:00)
6-8 each side BB Front Rack Step-Ups
8-10 each side Floor Wipers

AMRAP in 17 minutes:
7 Clean and Jerks (105#/155#)
15 Toes-2-Bar
20 Plyo Lunges
1/2 Rope Climbs

Aug
30

""

6 x 1
3 Back Squats + 1 Rear Rack Jerk + 2 OH Squats

4 Rounds: (17:00 cap)
8 each side KB Snatches (35#/53#)
10 Deadlifts (155#/225#)
20 steps OH Lunge (25#/45#)
20 Double Unders

 

Aug
29

"Imagine that!"

5:00 ON / 2:00 OFF

Station 1
4 Rounds of Cindy
(5 Pull Ups/10 Push Ups/15 Squats)
Then…
Max reps – Clean & Jerk (95#/135#)

Station 2
3 Rounds:
9 Hang Squat Clean (95#/135#)
12 Ring Dips
Then…
Max reps – Strict Pull Ups

Station 3
Row 45/65 calories
Then…
Max reps – Wall Balls

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