June 20, 2018

30 min EMOM

40/20 (work/rest)

Bike / Ski

Burpee bar touch

Ab mat sit ups

Row / bike

Press ups

OH Squat @ 20/15

Row / row

DU

June 18, 2018

A) 12 mins find a max STOH complex;

1 Push press

2 Power jerk

3 Split jerk

B) For time;

50-40-30-20-10

KB swings @ 24/16

25-20-15-10-5

Box jump @ 24/20

June 17, 2018

A) 6 x 1 Back squat @ 90%

B) 6 min AMRAP

25 SDHP @ 35/25

50 DU

Rest 4 mins

6 min AMRAP

15 Power snatch @ 35/25

10 Burpee over bar

June 13, 2018

A) Complete 2 rounds as a pair (you go, i go);

5 min AMRAP

Row For cals

1 min Rest

5 min AMRAP

DU

1 min Rest

5 min AMRAP

Bike for cals

1 min Rest

B) 3 Min AMRAP

Hollow Rocks

June 12, 2018

A) 8 Min EMOM

Odds - HS hold

Evens - Rest

B) In pairs

8 Min AMRAP (round for round)

8 Hang Squat Cleans @ 40/30

8 Knees 2 Elbows

4 min rest

6 Min AMRAP (round or round)

6 Dead lift @ 80/55

6 HSPU

3 min Rest

4 Min AMRAP (you go, i go)

Burpee Over Box @ 24/20

June 11, 2018

A) 12 Min EMOM

Power Clean + Low Hang power Clean + High Hang Clean @ 70%

B) For time;

100 DU Cash in

21 STOH

21 Pull ups

300m run

15 STOH

15 Pull ups

300m run

9 STOH

9 Pull ups

300m run

100 DU Cash out

Barbell @ 60/40

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July 12, 2018

July 11, 2018

July 10, 2018

July 9, 2018

July 8, 2018

June 20, 2018

June 18, 2018

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June 13, 2018

June 12, 2018

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