Saturday, July 13, 2024
For time:
21 Snatch (95#/65#)
21 Pull ups
200m Run
15 Snatch (115#/75#)
15 Pull ups
200m Run
9 Snatch (135#/95#)
9 Pull ups
200m Run
Thursday, July 11, 2024
21-18-15-12-9 reps of:
Unbroken wall ball (20#/14#)
50-40-30-20-10 reps of:
KB swings (53#35#)
400m Run after each round of KBS.
10 Burpee penalty each wall ball break.
Wednesday, July 10, 2024
AMRAP in 15 minutes of:
15 Calorie assault bike
100′ Overhead carry (50#/35#)
2+ Bar muscle up
Tuesday, July 9, 2024
40-30-20-10 reps of:
Air squats
Push ups
-THEN-
15 minutes to establish a 1 rep max thruster.
Saturday, July 6, 2024
With a 20 minute running clock,
0 – 8 minutes max rounds of:
4 DB Devil press
6 DB Box overs (24″/20″)
8 DB Reverse lunges
Rest 4 minutes
With a 20 minute running clock,
12 – 20 minutes max rounds of:
4 DB Devil press
6 DB Box overs (24″/20″)
8 DB Reverse lunges
DB weights = 50#/35#/20#
Thursday, July 4, 2024
“Goose”
For Time (with a Partner):
106 Deadlifts (135/95 lb)
Then, 7 rounds of:
3 Rope Climbs (15 ft)
15 Thrusters (135/95 lb)
15 Kettlebell Swings (70/53 lb)
Then, 400 meter Run with a plate (together, both partners carry a plate (45/25 lb)
