Thursday, June 21, 2018

Fight Gone Bad
1 minute at each station
3 rounds
Wallballs 20/14
Sumo highpull deadlift 75/55
Box jump 24/20
Push press 75/55
Calorie row
Rest

Wednesday, June 20, 2018

Minutes 0:00-10:00
40-30-20 kettlebell swings 53/35
80-60-40 double unders
On the 10:00
21-15-9
Box jump overs 24/20
Deadlifts 225/155

Tuesday, June 19, 2018

3 rounds
10 front squats 185/135
20 chest to bar pull ups
50 double unders

Monday, June 18, 2018

AMRAP 4 minutes
3 rounds
12 deadlifts 85/55
9 hang power cleans
6 push jerks
Max calorie row in time remaining

Rest 4 minutes

AMRAP 4 minutes
2 rounds
12 deadlifts 115/75
9 hang power cleans
6 push jerks
Max calorie row in time remaining

Rest 4 minutes

AMRAP 4 minutes
1 round
12 deadlifts 135/95
9 hang power cleans
6 push jerks
Max calorie row in time remaining


Sunday, June 17, 2018

Back squat
Build to a heavy set of 3

4 rounds:
400 m run
50 air squats

Wednesday, June 13, 2018

Filthy Fifty
50 box jumps 24/20
50 jumping pull ups
50 kettlebell swings 53/35
50 walking lunge steps
50 knees to elbow
50 push press 45/35
50 back extensions
50 wall balls 20/14
50 burpees
50 double unders

Tuesday, June 12, 2018

3 position snatch
Build to a heavy complex

3 rounds for time
75 double unders
50 air squats
15 power snatches