Friday, September

A) For time: 50 Bar facing burpees B) Every 90 sec for 7 sets *Increase weight every set Clean from 2″ of floor + low hang clean + hang clean C) 2 Rounds for time: 20 Unbroken wall balls (20/16)...
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Friday, September

A) 3 Rounds for time: 30 Cal row 30 Cal ski 7 OHS (155/105)...
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Thursday, September 21

I will think less of you if you’re not here. A) For time: 5k run...
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Wednesday, September 20

A1) 2×6 Minutes 26-32 SPM A2) For time: 35 Front squats (185/125) *one group will be doing the front squats while the other goup does there first row, then switch. B) For time: 50 Burpees 40 Pull ups 30 Calories...
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Wednesday, September 20

A) For time: 30 Power cleans (155/105) rest 4 minutes 20 Power cleans (175/115) rest 4 minutes 10 Power cleans (195/135) rest 4 minutes...
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Tuesday, September 19

A) Every 90 sec for 9 minutes Squat snatch + hang squat snatch + high hang squat snatch B) 20 Minute AMRAP: 5 Hang power snatches (135/95) 10 Back squats (same bar) 15 Bounding box jumps (15-20/12-15)...
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Tuesday, September 19

A) 7 minute AMRAP 5 burpees 1 Legless rope climb...
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Monday, September 18

A) Back squat 5×5 @ 70% Complete 5 reps every 90 seconds B) 2×7 Minutes(Feet Out) 16-20 SPM C) For time: 50 Thrusters (95/65) *1 sec pause at the top of each rep 50 Toes to bar...
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Monday, September 18

A) Build to a heavy 3RM OHS B) For time: 20 Burpee muscle ups...
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Friday, September 15

A) 5 minute AMRAP: 10 Russian KB swings (heavy) 10 Bounding box jumps B) Every 90 sec for 9 minutes (6 sets) *Increase weight every 2 sets Squat clean from 2″ of floor + low hang squat clean + hang...
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