Tuesday 8/29

Workout of the Day! Warm up Deadlift Bicep curls x 16 13 Min AMRAP 5 Thrusters 105/155# 7 Strict C2B 9 DB Squat Snatches 35/55# 11 Strict HSPU 400 Meter Run

Monday 8/28

Workout of the Day! Warm up 12 Min. AMRAP 25 KB swings 50 Double unders 25 Wall balls 2 Rounds for time( Run Heats)  27 Rope Slams 12 Burpees 21 Rope slams 9 Burpees 15 Rope slams 6 Burpees 9 Rope slams 3 burpees 5 Min. barbell technique for Snatch or Clean

Saturday 8/26

Warm up 11 Min AMRAP 10 KB Snatches 50ft O/H Walking lunges (25ft L, 25ft R) 13 Min AMRAP 25ft Farmer Walk (Heavy Load) 20 Wall balls 15 T2B 50 ghd sit up

Friday 8/25

Warm up + 800 Meter run 27-21-15-9 Pull ups HSPU 9 Min AMRAP 100 Push ups 100 Sit ups 100 Jumping lunges 400 Meter Row

Thursday 8/24

Workout of the Day Warm up Bench Press Russian twist x20 10 rounds for time (15 min.cap) 9 Power Snatches 55/75#  6 O/H Squats 50 Meter Sprint 100 Double unders or 4 min. Double under technique

Wednesday 8/23

Workout of the Day Warm up Back Squat (w/ pause until not manageable) 10 x 50% 10 x 60% 5 x 75% 5 x 80% 5 x 85% Tricep extensions x 20 17 Min. AMRAP 12 American KB Swings 9 T2B 6 Clean & Jerk 30 Double arm jumping battle rope slams 50 GHD Back extensions

Tuesday 8/22

Warm up + 4 Rounds skill work:2 Hip snatches, 3 Hang above knees squat snatches (Keep it light) 12 Min. EMOM 4 Ring Muscle ups 8 HSPU 13 Min. AMRAP 50 Push ups 75 Sit ups 100 Double unders 75 Air Squats 50 Hollow rock sit ups 250 Meter row

Monday 8/21

Workout of the Day Warm up +3 x 5 good morning and back squat With barbell only Deadlifts 10 x 50% 10 x 60% 5 x 75% w/hault 5 x 80% w/hault 5 x 85% w/hault Bicep curls w /barbell X 20 10 rounds 20 Min. Cap 10 Squat Cleans 65/95# (Rx75/115) 5 Wall balls 6 Min. EMOM 35 Double …

Friday 8/18

Workout of the Day! Warm up Fried ay for time 100 American KB Swings 75 Rope slams 50 Wall balls 14/20# 25 Cal Row Dropping bombs 55 Burpees If not done in 2 Min. Penalty: 50 Sand ball slams 800 Meter run

Thursday 8/17

Workout of the Day Warm up Bench Press 10 x 50% 10 x 60% 3 x 80% 3 x 85% 3 x 90% Hanging side bends x 20 4 Rounds 20 min cap 12 Ring dips 3 Front Squats @80% 9 BFB 3 Deadlift @80% 6 Heavy DB thrusters 4 Min. Tabata sprints Stretching + foam rolling