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07/25/16

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A) Every 90 seconds x10 1 squat snatch (80-90% 1RM) + 25 double unders B) AMRAP 7 7 power cleans, 95/65# 7 thrusters, 95/65# 7 bar facing burpees

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07/21/16

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Make up a day you missed or do Gymnasty!  A) 100 shoulder taps B) 30 skin the cats  C) 30 muscle ups  D) 30 toes to bar  E) 5x 5 …

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07/20/16

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A) Deadlifts Week 6 B) Every 2:00 for 10:00 5 strict deficit hspu 5 strict c2b pull ups 5 db snatches, 100/70# 20 double unders

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07/19/16

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A) Front squat Week 2 Day 1  B) Push press Week 2 Day 1  C) AFAFP 50 hand release push ups 50 sit ups Run 800m 50m walking lunge 50m …

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07/15/16

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A) Front squat Week 1 Day 2 B) Push press Week 1 Day 2 C) AMRAP 10 8 ball slams, 40/30 Run 200m 8 wall balls, 30/20 Row 250m

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07/14/16

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A) Dragon Flags 4×8 B) Olympic push ups 4×6 C) L-sit 2 minutes D) Ring Push Up 4×15 E) 3x for quality 7 pull ups, strict 5 ice cream makers …