Monday – 062716

A. Back Squat – Heavy Single

B. For time:

50 Bar Facing Burpees
50 Back Squats (185/125)

Friday – 062416

Hang Power Clean – 10 RM

We want you to go heavy. So heavy in fact that we expect the later reps to turn into full …Read More

Wednesday – 062216

Run all the things.

2 x 400m – rest 4 minutes between efforts.

4 x 200m – rest 3 minutes between efforts.

8 x 100m – rest 2 …Read More

Tuesday – 062116

“Barbara”

Five rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

Monday

3 rounds for time:

500m row
10 deadlifts @315/225
10 burpee box jumps @30”, 24”

 

 

Friday – 061716

A. Hang Snatch – 1 RM

B. EMOTM x 15 Minutes:

1 Hang Power Snatch + 1 Hang Snatch + 1 Overhead Squat

Mystery Meat Thursday

Test Day

Choose from the following:

Either :

1 minute max calorie AB
or
500m row for time

max height box jump
or
max handstand walk (distance)

100 burpees for time

max effort plank

100 abmat …Read More

Wednesday – 061516

For time:

75 KB Swings

50 T2B

1 Mile Run

50 T2B

75 KB Swings

Tuesday

A. Press 1RM

B. 5 rounds for time:

25 push press @75/45
50 double unders

Friday

A. 1 Snatch Balance + 2 Overhead Squats with pause in bottom

B. 5 rounds for time:

200m run
20 OH weighted lunges with 45#/25#