20160930

3 min AMRAP

3 deadlift 315/205
3 bar facing burpee
rest 3 min

3 min AMRAP

5 deadlift 275/185
5 bar facing burpee
rest 3 min

3 min AMRAP

bar facing burpee

20160929

Hang Power Clean
3-3-3-3-3-3-3

20160928

For Time:
400m run
40 push up
400m run
40 kb 1/1.5 pood
400m run
40 dip
400m run

20160927

"Jackie"
For Time:

1000m row
50 thruster 45/30
30 pull up

20160926

10 min AMRAP

5 hand stand push up
10 snatch 85/65
20 double unders

20160923

Dead Man Walking
5 rounds for time:

250m row
20 sit up
20 push up
20 walking lunge 35/25

20160922

Deadlift
1-1-1-1-1-1-1

20160921

10 min amrap

200m run
max unbroken wall balls 20/14

*score= total wall balls

20160920

15 min amrap

25/20 cal on assault bike
15 toes to bar
5 power clean 225/155

20160919

Cash in 50 double unders

21-15-9
shoulder to overhead 115/75
front rack lunge 115/75

cash out 50 double unders

20160916

3 rounds with partner

6 tire flips together
200m run together
20 wall ball-10 each

*wall balls can alternate or be divided into chunks

20160915

Clean and Jerk
1-1-1-1-1-1-1

20160914

18-15-12-9-6-3

double unders
deadlift 185/125

20160913

For Time:

50 box jump 24/20
25 hspu
40 box jump
20 hspu
30 box jump
15 hspu
20 box jump
10 hspu
10 box jump
5 hspu

20160912

EMOM for 7 min:

ODD: 3 right hand DB snatch 45/35
EVEN: 3 left hand DB snatch

double unders till the minute is done

20160909

"Run From The Cops"

4 gym lengths shuttle run

2 rounds of:
[40 box jump 20/14
30 hang clean 135/95
20 pull up
10 broad jump]


4 gym lengths shuttle run

20160908

Overhead Squat
1-1-1-1-1
Front Squat
1-1-1-1-1
Back Squat
1-1-1-1-1

20160907

3 rounds for time

40 double under
15 push press 95/65
40 double under
15 burpee over bar

20160906

"Sham"

7 rounds for time:

11 bodyweight deadlift
100m sprint