10-19-2017
Back Squats 5×5
In teams AMRAP 4:00 of:
Burpees
Bodyrows
Situps
10-17-2017
Clean Practice
“Adonis”
21-15-9 reps of
Pullups
Dips
Front Squats
Begin each round with a 400m Run
10-16-2017
Bent Over Barbell Row 5×10
4 Rounds For Time:
400m Run
50m Overhead Lungewalk
10-14-2017
Thrusters 5×5
paired with
Pullups 5×5
AMRAP 10:00
20 KB Swings
15 Pushups
10 Toes to Bar
10-12-2017
Deadlifts 5×5
5 Rounds For Time:
10 Wallballs
10 Situps
10 Burpees
10-10-2017
Snatch Practice
“Nickman Jr”
6 Rounds For Time
100m Farmer Walk
10 Pullups
20 DB Snatches, alternating
10-9-2017
DB Bench Press 5×8
paired with
AB Wheelout 5×10
4 Rounds of:
KB Swings
Goblet Squats
Squat Jumps
Alternating Lunges
Split Jumps
30 seconds each
10-7-2017
In Teams of 2-3:
“1000”
300 KB Swings
200 Air Squats
150 Pushups
150 Bodyrows
100 Bicycles
100 Push Press
10-6-2017
5 Rounds For Time:
400m Run
21 Wallballs
15 Toes-to-Bar
9 Tire Flips
10-5-2017
Back Squats 5×5
Pullups 5×10
Death By:
Air Squat
Situp
Pushup