Wednesday, September 13th 2017
20 minutes Back Squat, Every 2 minutes, on the minute: 1X8@65%, 1×8@70%, 1X8@75%, 1X8@80% At minute 10 switch to Front Squats and follow the same timing starting at minute 12:00
Tuesday, September 12th 2017
Spend 10 minutes working on butterfly pull-ups/pull-up efficiency 50 Chest to Bar for time (10 minute cap) Then 100 Burpees for time Every 2 minutes run 200 meters 4
Monday, September 11th 2017
22 minutes: Back Squat, Every 2 minutes, on the minute: 1X8@65%, 1×8@70%, 1X6@80%, 1X6@85% At minute 10 switch to Front Squats and follow the same timing starting at minute 14:00
Sunday, September 10th 2017
6 minute AMRAP: Row 20/15 Calories 12 Power Cleans Rest 2 minute 6 minute AMRAP: Row 20/15 Calories 12 Power Cleans 15 Deadlifts Rest 2 minutes 8 minute AMRAP: Row
Saturday, September 9th 2017
Every 90 seconds for 15 minutes 3 Strict Press , ACROSS (80% of 1RM) Partner Workout: 20 minute amrap: 50 Box Jumps (alternating reps) 75 Toes to Bar (Partner
Friday, September 8th 2017
Every 4 minutes for 24 minutes, building: 3 Deadlifts, 3 Power Cleans, 3 Front Squats, 3 Jerks 15 minute amrap: 15 Pull-Ups 15 Air Squats 15 Box Jumps
Thursday, September 7th 2017
35 minute AMRAP: 200 Meter Run 4 Rope Climbs 6 Turkish Get-Ups 8 Dumbbell Snatches 3 Rounds: 10 Med Ball side tosses (a side) with a partner alt with 20
Wednesday, September 6th 2017
20 minutes Back Squat, Every 2 minutes, on the minute: 1X10@60%, 1×8@70%, 1X8@75%, 1X8@80% At minute 10 switch to Front Squats and follow the same timing starting at minute 12:
Tuesday, September 5th 2017
16 minute emom: Odd: 3-5 Strict HSPU’s + 20 Double Unders Even: 3-5 Bar Muscle Ups 4 Rounds 10 Batwing Rows alternate with 10 Single Leg RDL’s a side
Monday, September 4th 2017
“Paradiso Labors” 5 Rounds For Time 30 Kettlebell Swings 30 Walking Lunges 400m Run 30 Burpees 30 Goblet Squats
