Thursday, July 19th
Thursday Part A.) 3rds For Time 1:00 HS Hold 10 Single arm DB S2OH(50/35)(each) 10 Single arm OH Reverse Lunges(50/35) 2:00 Rest after each round Part B.)50 Box jumps 50 Front Squats(135/95) 50 Push ups 50 Wallballs(30/20)
Thursday Part A.) 3rds For Time 1:00 HS Hold 10 Single arm DB S2OH(50/35)(each) 10 Single arm OH Reverse Lunges(50/35) 2:00 Rest after each round Part B.)50 Box jumps 50 Front Squats(135/95) 50 Push ups 50 Wallballs(30/20)
Wednesday Part A.)10rds 45sec on 1:15 off Max Cal Row Part B.) 10 min AMRAP (ladder) 6 Power Snatches(75/55) 6 OHS(75/55) Rope Climb (Each round add 20/10lbs)
Tuesday Part A.) 3rds NFT 20 Hollow Rocks 20 Arch Rocks 15 Ring Dips 15 Ring Rows Part B.)15min AMRAP 3 Ring MU 200m Run 30 DU’s
Monday Part A.) E2MOM for 14min(7sets)(build) BB Complex x2 Power Clean+Push Jerk+Front Squat+Hang Squat Clean+Split Jerk Part B.) 5 rds 15 T2B 15 Burpees to a 6’ Target
Part A.) 12 min EMOM 1. DBL KBS (53/35) 2. DBL KB Reverse Lunges(53/35) Part B.) 1-8min 21-15-9 Deadlift(225/155) Burpees over the bar 8-16min DU’s x3(63-45-27) HSPU’s T2b 16-18min 2:00min max CAL ROW
Friday Part A.) Pause Bench press(3sec pause touching chest) 5 sets of 5 Part B.) 20min AMRAP 15 C2B 15 Thrusters (115/75) 400m Run
Thursday Part A.)OHS(2 sec pause at the bottom) 6 sets of 3@75%+ Part B.) 5rds For time 8 Hang Power Snatches(115/75) 8 T2B 12 Box Jump overs(24/20)
Wednesday Part A.) For time 3rds(at least 2min rest between each round) 300ft Keg Carry(50ft out 50ft back x3)(130/100) 8 Stone to Shoulder(160/115) rest as needed between rds Part B.) For time Row 1000m 30 Burpees over the erg 15 Man-makers (50/35)
Tuesday Part A.) 3rds For quality 10 Single arm OH Squats(each arm) 20 Hollow Rocks 10 Ring Dips(adv tempo 3131) Part B.)10min AMRAP 3 Squat Cleans (205/145) 50 DU’s Part C.) 1 set Max HS Hold
Part A.)Split Jerk 5-3-3-2-2-1-1-1-1 Part B.) “Fight Gone Bad” 3rds 1 min each Wallballs(20/14) SDLHP (75/55) Box Jumps(20) Push Press(75/55) Row for Calories