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FRIDAY – JULY 20TH, 2018

Skill or Strength Work Muscle-Up/Pull-Up (If you have Muscle-Ups work on Strict Muscle-Ups) For Time: 2-4-6-8-10-12-14 Alternating Dumbbell Snatches From The Hang 35/50 Single Dumbbell Carry around the City of Calgary Building after Each Round (turn right out the back… Read more »

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