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THURSDAY – JULY 19TH, 2018

Every 90 Seconds for 5 Rounds (Downstairs) 1 Power Clean + 1 Push Press Every 90 Seconds for 5 Rounds (Downstairs) 1 Squat Clean and Jerk 10 Min to find 1RM Clean and Jerk Body Weight Fran 21-15-9 Chest-To-Bar Pull-Ups… Read more »

TUESDAY – JULY 17TH, 2018

Every 90 Seconds for 5 Rounds (Downstairs) 1 Power Snatch + 1 Overhead Squat Every 90 Seconds for 5 Rounds (Downstairs) 1 Squat Snatch 3 Rounds for Time 400m Run 15 Kettlebell Swings 35/53 15 Push-Ups 15 Sit-Ups

FRIDAY – JULY 13TH, 2018

Tabata Hollow Rock Strict Pull-Ups in Hollow Rock Position or Negatives 5-5-5-5-5 15 Min AMRAP 1 Rope Climb 15 Dual Dumbbell Push Press 35/50 30 Single Arm Dumbbell Overhead Squat (split however you like) 15 Burpees Cash Out 3×10 Bicep… Read more »

THURSDAY – JULY 12TH, 2018

Burgener Warm-Up 4 Min AMRAP 12 Hang Power Snatch 85/115 12 Box Jumps 2 Min Rest 4 Min AMRAP 9 Overhead Squats 9 Box Jumps 2 Min Rest 4 Min AMRAP 6 Hang Squat Snatch 6 Box Jumps

WEDNESDAY – JULY 11TH, 2018

For Time: 800m Run ————————– 3 Rounds 21 Wall Balls 14/20 15 Push-Ups 9 Toes-To-Bar ————————– 400m Run ————————– 3 Rounds 21 Wall Balls 14/20 15 Push-Ups 9 Toes-To-Bar ————————– 800 m Run

MONDAY – JULY 9TH, 2018

8-10 Min Glute Activation (Banded side shuffle, hip bridges etc.) Breathing Back Squats (One breath at the top each rep. If more than that it is a failed attempt, drop weight and try again.) 10-10-10 3 Rounds 400m Lap – Run… Read more »

FRIDAY – JULY 6TH, 2018

Power Clean Cluster 1.1.1 (Rest 10 Sec between reps) x 5 sets Work up in weight each set For Time: (20 Min Cap) 100 Double Unders ————————- 4 Rounds Of: 10 Push-Ups 15 Air Squats ————————- 800m Run ————————- 4… Read more »