Monthly Archives: July 2017

18 minute AMRAP of: 5 Wall Cast 100m Sled Push 116/76 10/7 Cal Assault Bike

4 rounds of: 1min. (30sec. rest in between rounds) Max Effort Unbroken Back Squats (w/rack) 135/95 15 minutes to: Establish 1 rep. Bench press

5 Rounds for time 30 KB swings 52/35 400M Run 30 Pull-Ups 25 Minute time cap

Every 4 minutes for six sets 35 Cal Row or /25 Cal Ass Bike 50 Double Unders

14 minute AMRAP of 20 Push-Ups 30 Double Unders 40 Sit-Ups 50 Squats

2 Rounds for total reps and cals of Max Cal Row 1 min rest Max Box Jump Overs 24/20 1 min rest Max Ring Dips 1 min rest Max Hang Power Cleans 155/105 1 min rest Max Thrusters 155/105 1 min rest Max Deadlifts 155/105 1 min rest

For Time: ascending/descending 20 Push-Ups 30 Sit-Ups 40 Alt Lunges 50 Squats 60 Handstand Shoulder taps EMOM perform 3 burpees

12 Minute AMRAP of: 4 Toes to Bar 6 Front Squats 95/65 (no rack) 8 Box Jumps 24/20

For time: 200m Run 20 Pull-Ups 200m Run 20 Ring Dips 200m Run 20 Handstand Push-Ups 200m Run 20 Supine Ring Rows 200m Run 20 Walking Lunges 200m Run

For time: 5K Run