August 31, 2018

"Go Fish"

For Time: 
1,000 Meter Row

Directly Into…

3 Rounds:
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)

August 29, 2018

Thruster

Heavy Set of 3

First rep taken from the floor.

"Flash Flood"

2 Rounds:
400 Meter Run
21 Thrusters (95/65)

August 28, 2018

EMOM 8

3 Power Cleans

Build to a heavy triple

"Criss Cross:

AMRAP 15:
30 Double Unders 
15 Power Cleans (115/80)
30 Double Unders 
15 Toes to Bar

August 27, 2018

Back Squat

5-5-5-5-5

"Laces Up"

AMRAP 13:
60 Alternating Dumbbell Snatches (50/35)
50 Wallballs (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20)

Extra Performance:

On the 1:30 x 5 Sets:
Snatch High Pull
High Hang Pausing Squat Snatch
Low Hang Squat Snatch

Sets #1+2- 5...

August 26, 2018

“Hot Rod”


For Time: 
24-20-16-12:
Calorie Assaut Bike 
Alternating Dumbbell Snatches (50/35)
Calorie Assault Bike 
Dumbbell Goblet Front Squats (50/35)
 

August 25, 2018

“The Ghost”


6 Rounds:
1:00 Calorie Row
1:00 Burpees
1:00 Double Unders
1:00 Rest

August 24, 2018


Pausing Overhead Squat


Moderate Set of 2

“Nancy”


5 Rounds:
400 Meter Run
15 Overhead Squats (95/65)

Extra Performance:

Body Armor
3 x 12 Bulgarian Split Squats, each leg
3 x 18 Barbell Good Mornings
3 x 100 Meter Kettlebell Front Rack Carry
 

August 23, 2018

“Shipwreck”


5 Rounds For Time:
500 Meter Row 
10 Cleans (75/55)
16  Barbell front rack Reverse Lunges (75/55)
24 AbMat Sit-ups

Extra Performance:

Off
 

August 22, 2018

Deadlift
On the Minute x 8:
2 Repetitions

 

Build to heavy Double

 

“Half Bad”


AMRAP 18:


30 Deadlifts (135/95)
15 Pull-Ups
20/15 Calorie Assault Bike
15 Pull-Ups

 

Extra Performance:

 

Midline


3 Sets, Not For Time:
20 GHD Sit-Ups
20 Weighted Hip Extensions
20 Glute Bridges

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