Wednesday, August 31, 2016
“TK”
AMRAP in 20 minutes of:
8 Strict Pull ups
8 Box jumps (36″/26″)
12 Kettlebell swings (70#/53#)
Tuesday, August 30, 2016
Strength
Squat
Conditioning
30 Shoulder to overhead for time. (205#/145#)
EMOM perform 5 burpees
Sunday, August 28, 2016
Strength
Squat
Conditioning
10 Rounds of:
Row max calories in 1 minute
Rest 15 seconds
Max ring dips in 30 seconds
Rest 15 seconds
Saturday, August 27, 2016
“Kelly”
5 Rounds for time of:
400m Run
30 Box jumps (24″/20″)
30 Wall ball (20#/14#)
♦ compare to 12/26/15 ♦
Wednesday, August 24, 2016
With a 25 minute clock, establish a 1 rep max hang snatch.
At the 0:00, 5:00, 10:00, 15:00 and 20:00 minute mark:
Run 200m
10 Burpees
Tuesday, August 23, 2016
Strength
Squat
Conditioning
AMRAP in 10 minutes of:
15 KB swings (70#/55#)
15 Box jumps (24″/20″)
