06/30/16

EMOM Minute 1: 3 overhead squats, 135/95# Minute 2: 9 sit ups Minute 3: 5 burpees That’s round 1. On the next round, each movement increases by one rep. So… Minute 4: 4 overhead squats Minute 5: 10 sit ups Minute 6: 6 burpees Continue with this pattern until failure.

06/29/16

A) Deadlift Week 3 B) 5RFT 10 front squats, 135/95 10 wall balls, 20/14 -rest 2 minutes-

06/28/16

A) Bench press Week 4 B) JT 21-15-9 Handstand push ups Ring dips Push ups

06/27/16

AMRAP 5 200m run 20 Box jumps, 24/20″ 10 deadlifts, 135/95# 20 burpees 10 squat cleans, 135/95# 20 c2b pull ups 10 push jerks, 135/95# 20 kb swings, 70/53# 10 Power Snatch, 135/95# 20 wall balls, 20/14# 200 double unders Rest 3 minutes AMRAP 8 200m run 20 Box jumps, 24/20″ 10 deadlifts, 135/95# 20 burpees 10 squat cleans, 135/95# …

06/24/16

A) Barbell complex Clean + front squat + jerk B) Clean pulls Working up to 100% x 2 C) Box jumps Explode!

06/23/16

Emom 30 Choose your own adventure

06/22/16

A) Deadlift Week 2 B) Rowing 2000m time trial* *emom: 3 thrusters

06/21/16

A) Bench press Week 3 B) AFAFP 100 double unders 5 muscle ups 75 double unders 10 muscle ups 50 double unders 15 muscle ups 25 double unders 20 muscle ups

06/20/16

A) Back squat 1rm B) AFAFP 800m run 20 strict hspu 30 t2b 40 burpees 30 t2b 20 strict hspu 800m run

06/17/16

A) EMOM 10 Snatch B) EMOM 10 Clean C) AFAFP 100 double under 90 supermans 80 squats 70 sit ups 60 lunges 50 push ups 40 box jumps 30 wall balls 20 burpees 10 pull ups