Jul
21

"“Royal flush!”"

3 Rounds:
12 BB Hip Thrusts
10 each side Dbl KB Cossack Squats

3 Rounds: (20:00 cap)
1/2 Rope Climbs
7 Power Snatch (75#/115#)
25 Wall Ball

Jul
20

"“We’ve only just begun!”"

3 Rounds: (15:00)
Bulgarian Split Squats – KBs (suitcase)
8-12 each side
Handstand Walk 15-20ft (mod to HS hold w/ alternating shoulder taps (30), static hold (30 sec), etc)

0-6:00
Find a 1RM Cluster
Rest 1:00 (6:00-7:00)
AMRAP in 15:00:  (7:00-22:00)
50’ OH Walking Lunge (25#/45#)
11/15 Dips
12 KB Fig 8 w/ Squat after each pass -6L/6R (35#/53#)
10 Box Jumps (24″/30″)

Jul
19

"“Up and at ’em!”"

6 x 1
5 Back Squats + 1 Snatch Balance + 2 OH Squats

4 x 4:00 ON / 1:00 OFF
4 Power Snatch (85#/115#)
7/9 Push Ups
15 Squats
*Each round starts with power snatches.

Jul
18

"“Partners in pain!”"

12 Rounds:
(I go…you go)
15 Sit Ups
12 SDHP (53#/70#)
10 Plyo Lunges
12 Push Press (75#/115#)
10 Toes-2-Bar

Jul
17

"“Legs don’t fail me now!”"

Front Squat
Build to a 1RM
(Recommend 5,3,3,2,1,1,1 etc)

4 Rounds:
25 Wall Ball
9 Squat Cleans (95#/135#)
9 Burpee Pull Ups

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