Friday, October 13th 2017
Every 4 minutes for 24 minutes, building: 1 Power Snatch, 1 Hang Snatch (Squat), 1 Overhead Squat 8 minute AMRAP: 6 Deadlifts 12 Lateral Burpees
Thursday, October 12th 2017
5 Rounds for time: 400 Meter Run 200 Meter Sandbag Run 20 Toes to Bar Standing See Saw Press 4X20 AHAP Alternate with DB Row 4X8 a side AHAP
Wednesday, October 11th 2017
30 minutes Back Squat, Every 3 minutes, on the minute: 2X5@65%, 3X5@70% At minute 15 switch to Front Squats and follow the same timing starting at minute 18:00 4X5@60% “Leatherface”
Tuesday, October 10th 2017
EMOM 14: Odd: 8/6 Strict Handstand Push-Ups Even: 8/6 Strict Chest to Bar Pull-Ups “Kingslayer” 5 Rounds 25 KB Swings 10 Burpees 50 Double Unders 10 Push Press
Monday, October 9th 2017
27 minutes: Back Squat, Every 3 minutes, on the minute: 1X5@65%, 1×5@70%, 1X5@75%, 1X2@80% At minute 12 switch to Front Squats and follow the same timing starting at minute 15:00
Sunday, October 8th 2017
“Wolfbane” 5 Rounds: 400 meter Run 25 DB Shoulder to Overhead 15 Deadlifts 10 Burpees -40 min cap-
Saturday, October 7th 2016
Every 90 seconds for 12 minutes 3 Push Press, building Partner Workout 14 Rounds alternating 2 minute rounds of: 250 Row Max Wall Balls
Friday, October 6th 2017
Every 4 minutes for 24 minutes, building: 2 Power Snatches, 2 Hang Snatches (Squat), 2 Overhead Squats For time: 5 rope climbs 75 Double Unders 50 thrusters 75 Double
Thursday, October 5th 2017
Dr Jekyll and Mr Hyde 20 EMOM: Even: 3 Squat Cleans + 1 Jerk Odd: 200/150m on Rower 3 Rounds Not for Time 30 Dracula Sit Ups 20 Russian
Wednesday, October 4th 2017
Back Squat, Every 3 minutes, on the minute: 1X4@70%, 1×4@75%, 1X4@80%, 1X4@85% At minute 12 switch to Front Squats and follow the same timing starting at minute 15:00 2X5 @65%,
