Thursday, June 29th 2017
18 Min EMOM 30 seconds max effort strict HSPU’s 150/100 meter row sprint 50 foot sled push 5 RFT: 12 Alternating Pistols 20 KB Swings (70/53) 50 DU’s
Wednesday, June 28th 2017
EMOM 10 minutes: Power Clean 3 3 High Box Jumps For Time: 20 Sandbag Ground to Shoulder 40 Toes to Bar 60 Sandbag Front Squats 800 Meter Sandbag Run
Tuesday, June 27th 2017
Four Rounds, row 50/35 Calories, 1 min rest. Back Squat 3X5 @ 80% Bench Press 3x build to a heavy set of 5 with a 1 second pause at the
Monday, June 26th 2017
3 Deadlifts, 6 Pull-Ups, or 5 Chest to Bar, or 3 Bar Muscle Ups Complete as many rounds as possible in 12 minutes: 6 Hang Power Cleans 3 Push Jerks
Sunday, June 25th 2017
Complete for time: 15, 13, 11, 9, 7, 5, 3, 1 Reps of: Burpee Chest to Bar Pull Up Calories on the Rower
Saturday, June 24th 2017
Teams of 2: 100 Deadlifts 80 Hang Power Cleans 60 Front Squats 40 Jerks 20 Thrusters
Friday, June 23rd 2017
Complete 5 Rounds for time: 5 Heavy Thrusters 10 Plyo Push Ups 10X40 out 40 back Sprints at the beach
Thursday, June 22nd 2017
Every minute for 18 minutes Min 1: 7 Strict HSPU Min 2: 40 yd shuttle (by 10 yds) Min 3: 50 foot sled push For time: 100 KB Swings 75
Wednesday, June 21st 2017
10min EMOM 3 Power Cleans and 3 Broad Jumps Complete one round on the minute: Odd Minutes: 5 Deadlifts 20 Double Unders Even Minutes: 8 Toes to Bar 20 Lateral
Tuesday, June 20th 2017
Back Squat 3X5 @ 75% Bench Press build to a heavy set of 5 for three sets 20, 16, 10 Reps of: DB Snatch alt Box Jumps Calories on Rower
