Sunday, May 21st 2017

10min AMRAP: 400 Meter Run 20 Box Jumps Then 10 minuteAMRAP: 200m run 10 Burpees Rest 3 minutes 10min AMRAP: 100m run 10 HEAVY Russian KB Swings

Saturday, May 20th 2017

Every 90sec for 15min 3 Hang Cleans (Squat) 2017 Regional EVENT 5 Teams of three 125 chest-to-bar pull-ups w/ teammate in hang 100 toes-to-bars w/ teammate in hang 100 dumbbell

Friday, May 19th 2017

20min Alt Btw 5X5 Sumo Deadlifts Max effort Nose and Toes 2017 Regional EVENT 3 For time: 100-ft. dumbbell overhead walking lunge 100 double-unders 50 wall-ball shots 15-ft. rope climb,

Wednesday, May 17th 2017

Every 90sec for 15min 3 Hang Snatches (Squat) 2017 Regionals EVENT 1 For time: 1,200-m run Then, 12 rounds of: 4 strict handstand push-ups 8 chest-to-bar pull-ups 12 Goblet Squats

Thursday, May 18th 2017

For Time: 40 sandbag thrusters 40 burpees over the sandbag 30 sandbag thrusters 30 burpees over the sandbag At 20:00 AMRAP: 12min 20/15cal row 7 Power Cleans  

Tuesday, May 16th 2017

Back Squat 5X5 @60-65% with a 5 second pause at the bottom 2017 Regionals EVENT 2 21-15-9 reps for time of: Dumbbell snatches Ring dips

Monday, May 15th 2017

For 20min in teams of two: 5 Rounds each of: Weighted Plank Hold, 45 seconds 10-20 Shoulder taps (beginners in plank) Handstand PU negatives: 5 3X1 For time: 50 /

Sunday, May 14th 2017

5 Rounds: Run 800m then 3 Rounds of 10 Push-Ups 20 Sit-ups 25 Double Unders then 15 Power Clean and Jerks

Saturday, May 13th 2017

15min working up to a 1RM Power Clean In teams of two: 25 minute amrap of: 5 Pull-ups 10 Wall Balls 100m Sandbag Run

Friday, May 12th 2017

20min alternating btw: 5X5 Tempo Overhead Squats 55X1 5X3 Snatch Pulls @80-100% of your 1RM Snatch  50 Back Squats Then- 5 Rounds: 5 Muscle Ups 250 Meter Row 15 KB