20150731

3 rounds

run 200m
100m walking lunge
50 air squats

20150729

8 min of:
shoulder press 115/85
*50 double unders every time you break

rest 4 min

8min of:
hang power clean 205/145
*30 air squats everytime you break

20150727

"lumberjack 20"

20 deadlift 275/195
400m run
20kb swing 2/1.5pood
400m run
20 overhead squat 115/85
400m run
20 burpees
400m run
20 pull ups
400m run
20 box jump 24/20
400m run
20 db squat clean 45/35
400m run

20150724

30-20-10

toes to bar
push press 65/95

20150722

10 rounds

30 sec burpees
30 sec rest
30 sec db thruster 45/35
30 sec rest

20150720

"Cindy"

20min amrap

5 pull ups

10 push ups

15 squats

20150717

4 rounds

7 knees to elbow
20 cal row
100m run
10 single arm kb snatch

20150715

20min EMOM

partners: switch every min

20 double unders/60 single skips
5 pull-up

20150713

12 min amrap

10 toes to bar
200m run
10 kb swing

20150710

5 rounds

10 deadlift
8 pull ups
12 wall ball

20150708

10 min amrap

4 thruster (heavy)
8 box jump 24/20
200m run

20150706

20min EMOM

10 hollow rocks
5 burpee broad jump