09.08.17

Warmup

* 50 Russian Twists
* 40 Jumping lunges
* 30 KB swings @ 35/26
* 20 Goblet Squat
* 10 broad jump

Workout – use playing cards to determine reps and rds (3 rounds, no face cards in final round)

* Front squats (95/55)
* Box jump overs ( 24/20’’ box)
* Thrusters
* Power Snatch
* Toes to bar
* Back squat
* Wall ball
* Hang power clean
* Barbell lunges
* Pull-ups
* Burpees

09.01.17

One round, top to bottom, for time of:

20 Deadlift @ 115/65
20 Wall Ball @ 20 / 12
20 rev sit-ups
15 deadlift
15 Hang Power Clean
15 Swings @ 53 / 35
10 deadlift
10 Front Squats
10 Box Jump @ 24″ / 20
5 deadlift
5 Pushpress / Jerk
5 Burpees pull-ups

08.26.17

Saturday

Emom x 10
Power clean-hang squat clean-front squat-push press @135/85

5 rounds
W/ weighted vest
10 kb swings
8 deadlift @ 135/85
6 push-ups
4 hang high pulls
2 pull-ups
Long run

08.25.17

95/55#

3 rounds
5 X thruster
10 X HPC
15 X DL
20 x lunges
25 X ring rows
20 x lunges
15 X DL
10 X HPC
5 X thruster
Rest 1min after first rd, 2 min after 2nd