08.17.17

4-5 rounds

250m row (trigger)

Bench press / push-ups

Tire flip and jump

Box step ups

Farmer carry

Wall ball / ball slam

08.16.17

8 Rounds
8 Back Squat @ 115/85
8 Burpees
8 Ball Slam
200m Run
(Cut off time 22:00)

Begin at 25:00

:20/:10
Goblet Squat x 4
Sit-ups x 4
Push-ups x 4
Rev Sit-ups x 4

Complete all 4 rounds of each movement before moving on to the next

08.14.17

9 rounds:
pull-ups x 3
push-ups x 6
air squats x 9

-1 min. rest-

6 rounds:
pull-ups x 6
push-ups x 9
air squats x 12

-2 min. rest-

3 rounds:
pull-ups x 9
push-ups x 12
air squats x 15

continuous clock; subtract 3 minutes rest

08.12.17

Mark a distance 20m

EMOM until failure

1 x GTOH + OH carry
Increase weight each attempt

—————————–

5 Rounds
10-8-6-4-2 x HPC @ 135/95
1-2-3-4-5 x Bench Press
—————————–

Front Squat 5 x 3 (increase weight each set, 2 sec pause at bottom of each rep)
In between rounds do:
40m Sled Pull @ 225
40m Sled drag

08.10.17

400m Run
Lunges x 50
135/85# GTOH x 10
Wall Walk x 10
Lunges x 50
400m Run
Lunges x 40
Thrusters x 10
Pull-ups x 20
Lunges x 40
400m Run
Lunges x 30
OHS x 10
Push-ups x 30
Lunges x 30
400m run