Monthly Archives: September 2017

Strength: Deadlift 3×20 @ 50% 12 Minute AMRAP of: 20 Double Unders 10 Bar Facing Burpees 5 KB Swings 70/53

Strength: Back Squat 6×2, Front Squat 6×6 For time: 21-15-9 Toes to Bar 12-9-6 Squat Snatch 135/95 20 Minute time cap.

Strength: Bench Press 6×2 @90% of 1RM For max reps, 45 seconds on/15 seconds off for 18 minutes of: 1-ME 10m Sprints 2-ME Box Jumps 24/20 3-ME Cal Row 4-ME Burpees 5-ME Cal Ass Bike 6-ME Squats

14 Minute AMRAP of: 1 Deficit HandStand Push-Up 4/2″ 2 Bar Muscle-Ups 3 Shoot Throughs 4 Pistols 5 Squats

Strength: Deadlift 3×10 (+10-20#) For Time: 50-40-30-20-10 Cal Row 5-10-15-20-25 Push ups 15 min time cap. rest 5 mins then: “Annie” 50-40-30-20-10 Double Unders 50-40-30-20-10 Sit ups 10 Minute time cap.

For Time: Buy in: 1000m Row 5 Rounds of 10 Deadlifts @ body weight 10 Toes to Bar 15 minute time cap.

Strength: Back Squat 6×2 reps @85% Front Squat 6×5 reps @80% 2, 5 minute EMOMs of: Squat Clean Thrusters Start at 50% of your 1RM thruster or a moderate weight for you. Add weight every minute on the minute. Should get heavy. 10(50%)-8(60%)-6(70%)-4(80%)-2(90%) Squat Clean Thruster Rest 5 mins Repeat starting at the 50% weight […]

12 minute AMRAP: 5 Chest-to-bar Pull-Ups 15 Back Squats, w/rack, 135/95 30 Double-Unders

For Time: 25 Walking Lunges 20 Pull-Ups 50 Box Jumps 24/20 20 Double-Unders 25 Ring Dips 20 Knee-to-elbows 30 KB Swings 53/35 30 Sit-Ups 20 Double DB Hang squat cleans 50/35 25 Back Extensions GHDs 30 WB shots (20/14#) 3 rope climbs 17 Minute time cap.