Friday, July 14th 2017
4 Rounds in 12min 7 Front Squats 2 Rope Climbs 7 sets of 50 yard sprints @85% for the first three sets.
Thursday, July 13th 2017
Every minute for 18 minutes Min 1: 7 deficit strict HSPU’s Min 2: 100 meter run Min 3: 50 foot sled push, add weight from previous weeks 10 minutes
Wednesday, July 12th 2017
EMOM 12 Minutes 3 Power Cleans 3 Rocket Jumps 27-21-15 Overhead Squats Burpees over the bar
Tuesday, July 11th 2017
Back Squat 3X5 @ 85% Bench Press 3X10@65% 21-15-9 Handstand Push-ups Push Press Run 200 meters after each round
Monday, July 10th 2017
Deadlift 4×5 4XME chin ups 11min AMRAP 10 DB Thrusters 5 Toes to Bar
Sunday, July 2nd 2017
For time: 200 Meter Run 50 Burpees 200 Meter Run 100 double-unders 200 Meter Run 50 Dumbbell Squat Snatches (alternating) 200 Meter Run 100 double-unders 200 Meter Run 50 Burpees
Saturday July 1st 2017
THE GREAT AMERICAN BASH – COME ONE, COME ALL!
Friday, June 30th 2017
Spend 12 minutes building to a 5RM Deadlift 7 Sprints: 20 yd – 40 yd – 20 yd Shuttle Sprint in the Sand!
Thursday, June 29th 2017
18 Min EMOM 30 seconds max effort strict HSPU’s 150/100 meter row sprint 50 foot sled push 5 RFT: 12 Alternating Pistols 20 KB Swings (70/53) 50 DU’s
Wednesday, June 28th 2017
EMOM 10 minutes: Power Clean 3 3 High Box Jumps For Time: 20 Sandbag Ground to Shoulder 40 Toes to Bar 60 Sandbag Front Squats 800 Meter Sandbag Run
