Friday 9/1

Workout of the Day Warm up Bench Press 10 x 50% 10 x 60% 5 x 75% 3 x 85% 1++ x 95% Lateral sidebends w/ KB (heavy) x16 10 Min. To Establish Clean and Jerk 1 rep max 8 Min EMOM Clean + Front squat + Jerk + Clean + Jerk Jerk @85% 400 Meter Jog

Thursday 8/31

Workout of the Day Warm up + 5 Min. EMOM barbell starting position, below knee hang, above knee hang, power position 12 Min. EMOM 1st: 4 Bar Muscle ups 2nd: 2 Rope climbs 3rd: 100 Meter sprint 13 Min. AMRAP 25ft HSW 1 Press to Handstand 25 Hollow rock sit ups 4 Min. EMOM 35 Double unders

Wednesday 8/30

Workout of the Day Warm up Back squat 10 x 50% 10 x 60% 5 x 75% 3 x 85% 1++ x 95% Tricep Extensions x 16 (heavy) 3 Rounds for time 400 Meter run 12 Box jumps 24/30″ 8 Ring Leg raises 6 Front squats 4 Snatches @80 2 Pegboard climbs 15 Cal Row

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