Wednesday, July 5, 2017
4 Rounds of:
50 Double unders
15 Burpees
20/15 Calorie assault bike
♦ compare to 02/15/17 ♦
Tuesday, July 4, 2017
“The Seven”
Seven rounds of:
7 Handstand push-ups
7 Thrusters (135#/95#)
7 Toes to bar
7 Deadlift (245#/170#)
7 Burpees
7 KB swings (70#/53#)
7 Pull-ups
Sunday, July 2, 2017
“Glen”
For time:
30 Clean and jerk (135#/95#)
Run 1 mile
10 Rope climbs
Run 1 mile
100 Burpees
Saturday, July 1, 2017
Partner “Zeus”
Three rounds for time of:
30 Wall ball (20#/14#)
30 Sumo deadlift high-pull (75#/55#)
30 Box jump (20″)
30 Push press (75#/55#)
30 Calories row
30 Push-ups
10 Body weight Back squat
Thursday, June 29, 2017
Partner “Blake”
4 rounds for time of:
100 foot Walking lunge with 45lb plate held overhead
30 Box jump (24″/20″)
20 Wall ball (20#/14#)
10 Handstand push-ups
Wednesday, June 28, 2017
Strength
Bench press
Conditioning
AMRAP in 4 minutes of:
200m Run
15 Bar facing burpees
Max Power cleans (135#/95#)
Rest 3 minutes
AMRAP in 4 minutes of:
200m Run
10 Bar facing burpees
Max Power cleans (155#/115#)
Rest 3 minutes
AMRAP in 4 minutes of:
200m Run
5 Bar facing burpees
Max Power cleans (185#/125#)
