Jul
24

"Head over heels!"

8 x 1
1 Power Snatch + 1 Hang Squat Snatch

3 Rounds:  (17:00)
20 Box Jumps
10 Front Squats (75#/115#)
3/5 Wall Walks
1 Monkey Bar Pass

Jul
22

"Double whammy!"

Jerk
6 x 3
Start at 60% of 1RM and build.

4 Rounds:  (16:00)
20 KB Clean and Jerk – 10L/10R (35#/53#)
20 Wall Ball
1/2 Rope Climbs
50’ Bear Crawl

Jul
21

"Don’t sweat it!"

EMOM: 12 minutes (4 sets)
Min 1 – 5-7 Deadlifts (185#/275#)
Min 2 – 10-15 H-R Push Ups
Min 3 – 12-15 Pike Sit Ups

AMRAP in 10 minutes:
Ladder up x 3 reps
Power Cleans (95#/135#)
Front Squats (95#/135#)
Toes-2-Bar

Jul
20

"Back seat driver!"

3 x 5:00 ON / 1:00 OFF
12 Box Jump-Overs
15 Hang Power Snatch (55#/75#)
12 Plyo Skaters (12L/12R)
15 Dips

Jul
19

"No rhyme or reason!"

Gym-nasty: Pull Ups
Strict, Chest-2-Bar, Weighted, Butterfly, etc….

4 Rounds:  (17:00)
9 Thrusters (75#/115#)
12 Pull Ups
15 KB Swings (35#/53#)

1 185 186 187 188 189 267