Aug
5

"Identity crisis!"

AMRP in 9 minutes:
3 Hang Power Cleans (115#/165#)
3 Front Squats
3 Jerks

Rest 1:00

AMRAP in 9 minutes:
15 Box Jumps
7 Burpees
1 Monkey Bar Pass

Aug
4

"Throttle up!"

EMOM for 10 minutes:
(Use 70-80% 1RM of Clean)
1 Tempo Clean Pull 3030
1 Clean Pull (regular speed)
1 Clean (squat or power)

3 Rounds: (15:00 cap)
50’ Bear Crawl
21 Thrusters (65#/95#)
1/2 Rope Climbs
21 KB Swings (35#/53#)

Aug
3

"Collision course!"

Iron Core Challenge
60 Cumulative reps:
Ab Wheel
Strict Toes-2-Bar (Sub Knee Raise)

3 Rounds: (15:00 cap)
50 Double Unders
5/7 Wall Walks
10 Clean and Jerks (95#/135#)

Aug
2

"In it for the long haul!"

8 x 1
1 Power Snatch + 1 Hang Squat Snatch + 2 OHS

4 x 5:00 ON / 1:00 OFF
50’ OH Walking Lunges (25#/45#)
40 Wall Ball
30 KB Swings (35#/53#)
20 OHS (75#/115#)
10 Dips

Aug
1

"Victorious!"

12 Rounds: (As a team)
9 Front Squats (75#/115#)
10 SDHP (53#/70#)
7 Box Jumps
12 Sit Ups
5 Dbl DB Burpee w/ Suitcase Deadlift (25#/45#)

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