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21 Aug 2014

082214

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1. Deadlift – 3RM

2. 30-24-18-12-6 
Deadlift @ 60% of 3RM 
Double unders

20 Aug 2014

082114

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1. EMOM 20 
Odd: 5 Push Press 
Even: 10 Burpees

2. Complete for time 
Row 1k 
30 KTE’s

K.c. Cunningham liked this post
19 Aug 2014

082014

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1. Bench Press – 3RM

2. “Cindy” 
AMRAP 20 
5 Pull-ups 
10 Push-ups 
15 Squats

18 Aug 2014

081914

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1. EMOM 12 – 2 Snatch TNGo 
1-4 – 70% 
5-8 – 75% 
9-12 – 80%

2. AMRAP 8 
15 Box Jumps 
15 Swings

17 Aug 2014

081814

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1. Back Squat – 3RM

2. Complete 3 rounds for time 
21 Front Squats @ 45% of 2RM 
15 Pull-ups 
3 Wall-climbs

16 Aug 2014

081714

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Run a Partner 5k (Both run/finish together) (Row is 6k)

then AMRAP 12

5 Deadlift, 205/145
10 Pull-ups
15 KTE’s

16 Aug 2014

081614

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1. Complete reps of 15-12-9 for time of

135/95 Squat Snatch
Dips

2. Handwalking practice. If you cannot walk on your hands, then practice balancing just off a wall.

14 Aug 2014

081514

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1. Overhead squat – 15RM

2. For time (20 minute cap) 
1 rope climb 
21 ground to overhead, 115/75 
2 rope climb 
18 ground to overhead 
3 rope climb 
15 ground to overhead 
4 rope climb 
12 ground to overhead 
5 rope climb 
9 ground to overhead 
6 rope climb 
6 ground to overhead 
7 rope climb 
3 ground to overhead

13 Aug 2014

081414

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Complete for time

Run 1000m

then 10 rounds of the following circuit

10 Ring Rows (feet on a box) 
20 Push-ups 
30 V-ups

then

Run 1000m

12 Aug 2014

081314

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1. AMRAP 7 – Burpees

2a. Deadlift 6,6,4,4 reps are touch and go and heavier than 7/24, rest 1:00 
between sets 
2b. 2 TGU each side with KB’s, moderate weight, rest 1:00 between sets

3. Double Unders 100 reps x 3 sets


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