13-07-2015

For time

30-20-10

Cal row

750-500-250

Run

100-50-25

Double unders

11-07-2015

For time

18-15-12-9-6

Thrusters 60/40

Burpees

10-07-2015

AMRAP 30' of:

3' Row

3' Double Unders

3' SkiErg

3' Bike

3' Shuttle Sprints
 

09-07-2015

Four rounds for time:

1' Handstand Hold

25 Sumo Deadlift High Pull 35/25

25 Sit-ups

08-07-2015

Back Squat

3x8

then

9-6-3 reps of:

Front Squat 80/60

Bar Muscle-up

*Between each round run 500m

07-07-2015

Work up to a 1RM Jerk, then

For time:

30 Clean & Jerk 60/40

2000m Row/Run or 1500m SkiErg

06-07-2015

"Cindy"

AMRAP in 20 minutes of:

5 Pull-ups

10 Push-ups

15 Air Squats

04-07-2015

Advanced

For time:

50 Hollow rock

25 Deadlifts 120/80

50 Hollow rock

25 Deadlifts 120/80

50 Hollow rock



Intermediate/Beginner

For time:

50 Sit-usp

25 Deadlifts 100/60

50 Sit-ups

25 Deadlifts 100/60

50 Sit-ups

03-07-2015

Advanced

21-15-9 of:

Bar Muscle-ups

Front Rack Lunge 80/50

Intermediate

12-9-6

Bar Muscle-ups

21-15-9

Front Rack Lunge 60/30

Beginner

21-15-9

Box Dips

Front Rack Lunge 40/20

02-07-2015

4 rounds for time of:

500 m Row

15 Push Press 60/40