Monday, September 25th 2017

26 minutes: Back Squat, Every 3 minutes, on the minute: 1X6@70%, 1×6@80%, 1X3@90%, 1X2@95% At minute 12 switch to Front Squats and follow the same timing starting at minute 14:00

Sunday, September 24th 2017

15 Rounds for Time: 10 Box Jumps 8 Burpees 6 Deadlifts 4 Power Cleans 200 Meter Run

Saturday, September 23rd 2017

Every 90 seconds for 15 minutes 3 Push Jerk, BUILDING   Partner Workout 14 Rounds alternating 2 minute rounds of: 25/20 cal row Max Thrusters

Friday, September 22nd 2017

Every 4 minutes for 24 minutes, building: 4 Power Snatches, 4 Hang Snatches (Squat), 4 Overhead Squats 50-30-20 Wall Balls Sit-Ups Double Unders

Thursday, September 21st 2017

35 minute AMRAP: 100 Foot Bear Crawl 200 Meter Run 3 Rope Climbs 40 DB Push Press     50 med-ball sit-ups 50 back ext

Wednesday, September 20th 2017

25 minutes Back Squat, Every 3 minutes, on the minute: 1X6@65%, 1×6@75%, 2X6@80% At minute 12 switch to Front Squats and follow the same timing starting at minute 16:00 1X5

Tuesday, September 19th 2017

  Conditioning 1: 100 Foot Handstand Walk for time or Conditioning 2: 100 Burpees for time Every 2 minutes row 250/200 meters   4×1:00 KB front rack holds AHAP 1:00

Monday, September 18th 2017

26 minutes: Back Squat, Every 3 minutes, on the minute: 1X8@65%, 1×6@75%, 1X4@85%, 1X4@90% At minute 12 switch to Front Squats and follow the same timing starting at minute 14:00

Sunday, September 17th 2017

“Emily” 10 rounds for time of: 30 double-unders 15 pull-ups 30 squats 100-m sprint  

Saturday, September 16th 2017

Every 90 seconds for 15 minutes 3 Push Press, BUILDING Alternate with a partner for 5 rounds each: 7 Handstand Push-Ups 14 KB Swings 21/15 Row Calories