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27 Aug 2014

082814

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1. AMRAP 4
Deadlift, 275

rest 8 minutes

2. AMRAP 4
Double Unders

rest 8 minutes

3. AMRAP 4
Pull-ups

26 Aug 2014

082714

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“Hockey Night”

10 rounds of
30 seconds of wall balls, 20/15
30 seconds ball slams, 20/15
2 minutes rest

25 Aug 2014

082614

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1a. Handstand Push-ups cluster 2,2,2 x 3; rest 1:00 between sets
1b. Pistols cluster 4,4,4 each leg x 3; rest 1:00 between sets

2. Complete this couplet for time (alternate movements)
10-9-8-7-6-5-4-3-2-1 Thrusters, 95/65
1-2-3-4-5-6-7-8-9-10 Chest to bar pull-ups

24 Aug 2014

082514

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1. Front Squat – 3RM

2. AMRAP 4
Run 200m
5 Pull-ups

rest 5 minutes

AMRAP 4
Run 200m
5 Hang Power Clean, 95/65
5 Burpees

23 Aug 2014

082414

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With a partner each perform the following 3 rounds for time in Relay style
alternating each round

Run 400m
21 Kettlebell Swings, 24kg/16kg
12 Pull-ups
15 Power Snatches, 135/95

22 Aug 2014

082314

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1. Power Clean – 2RM

2. 21-18-15-12-9-6-3
Squat clean @ 50% of 2RM
Sit-ups
20 Calories on the A/D (12 calories on the rower)

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


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