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

Aug
28

"Comin’ up fast!"

EMOM for 12 minutes:
Min 1:  20-30 Plyo Skaters
Min 2:  12-20 Sit Ups
Min 3:  12-20 Cossack Squats (35#/53#)

5 Rounds:  (17:00 cap)
6 Burpee-Over-Bar
9 OH Squats (75#/115#)
12 Plyo Lunges
15 KB Swings (53#/70#)

Aug
27

"Make a break for it!"

Front Squat
5 x 3
Keep all sets between 75-85% of 1RM.

4 Rounds:
5 Hang Squat Snatch (75#/115#)
10 Toes-2-Bar
10 DB Hang Squat Clean (25#/40#)
12 Box Jumps-Overs

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