03.01.19

A New Beginning

“The Shop Chipper” Variation 375

Three rounds for time of:

10 Deadlift @ 75/45
20 Wall Ball @ 20 / 12
10 Hang Power Clean @ 75/45
20 Swings @ 53 / 35
10 Front Squats
20 Box Jump @ 24″ / 20
10 Pushpress / Jerk
20 Pullups / Ring Rows
10 Back Squats
20 Burpees

08.17.18

DU x 60
Air Squats x 50
Abmat Situps x 40
Push-ups x 30
Pull-ups x 20
GTOH x 10
Ring rows x 20
Push-ups x 30
Abmat Situps x 40
Air Squats x 50
DU x 60

10.03.17

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

09.18.17

2 rounds

10 X DB press @25# (strict)
10 X push press @ 95
10 X goblet squat
10 X squat jump
10 X single arm DB row (ea arm)
10 X ring row
10 X bench press
10 X sand bag GTOH

21-18-15-12-9
DB Thruster
Partner rows for max cals

09.11.17

Monday
Alternating
Front squat 4x 4-8 reps heavy
Push press 4x 8-12 reps med/light

Alt Emom x 18
1 – Ball slam x 15
2 – walking lunges w/ kb x 12
3 – burpee box jumps x 9

50-40-30-20-10
Air squats / rev sit-ups