Wednesday, August 2nd 2017
Spend 15 minutes working up to a 2RM on the deadlift Complete 50 chin ups for time Complete as many rounds in 18 minutes as you can of: 5 Handstand
Sunday, July 30th 2017
Barbara 5 rounds, each for time, of: 20 pull-ups 30 push-ups 40 sit-ups 50 squats Rest precisely three minutes between rounds
Saturday, July 29th 2017
Teams of 2, one athlete working at a time: 3 Min ME Toes to Bar 1 Min Rest 4 Min ME Clean and Jerks 1 min Rest 5 min ME
Friday, July 28th 2017
Axle Bar Bench Press 5X3 Build to a 3 rep max Every 2 minutes for 16 minutes 10 Burpees followed by a 100 Yard Sprint
Thursday, July 27th 2017
Every 90 seconds for 15 minutes: Three Power Snatches, 5 Rocket Jumps 12min AMRAP Sprint 50 yards (in 10 Yard shuttles) 20 Jumping Lunges 10 Jumping Barbell Squats
Wednesday, July 26th 2017
10 Min EMOM: Even: In these five sets build to a 3RM deadlift Odd: ME set of strict Chin Ups Complete rounds of: 10 Handstand Pushups 25 Double Unders
Monday, July 24th 2017
Back Squat 2X3 @70%, 2X3@ 80%, 1X3@85%, 2×3@90% 5 rounds of: “The Chief” 3 minute AMRAP of: 3 Power Cleans 6 Push Ups 9 Squats 1 Min Rest
Tuesday, July 25th 2017
18min EMOM Min 1: 2 Rope Climbs Min 2: 50 foot sled push Min 3: 10-15 GHD sit-ups/15-20 Abmat Situps For time: 50 box jumps 50 kettlebell swings 50
Sunday, July 16th 2017
40min AMRAP 750 meter row 40 Double Unders 30 Barbell Jumping Squats 20 Push-ups 100 Foot Bear Crawl
Saturday, July 15th 2017
Teams of 2: With one athlete working at a time, alternating between each round: 15 minute AMRAP of: 500 Meter Row 20 Box Jumps Rest 5 minutes, Then, with one
