9-21-19
Tommy Mac
2 Rounds For Time
12 Burpees
12 Thrusters (115/75 lb)
12 Burpees
12 Power Snatches (115/75 lb)
12 Burpees
12 Push Jerks (115/75 lb)
12 Burpees
12 Hang Squat Cleans (115/75 lb)
12 Burpees
12 Overhead Squats (115/75 lb)
20 SEP 2019
AMRAP 8:00 each
1. 25 Wallballs
25 Double Unders
2. 20 Bodyrows
20 Push Ups
20 Squats
3. 20 Calorie Row
20 Thrusters
4. 10 Tire Flips
200m Sprint
9-18-19
Bench press 5×5
paired with
Lawnmowers 5×10 each
EMOTM for 13:00
even 10 Burpees
odd 18 KB Swings
9-17-19
Olympic Lifting
09162019
Back Squats 5×5
paired with
3 Point Plank 5x:30
In Teams:
800m Run
80 Presses
80 Pull ups
9-14-2019
“Helen”
3 Rounds For Time
400m Run
21 KB Swings
12 Pull Ups
9-13-2019
10 Rounds:
200m Run
10 Burpees
10 Bodyrows
9-11-19
Barbell Push Press 4×8
paired with
Ab Wheels 4×10
Weighted Step Ups 4×8 each
Team Row
9-10-2019
Olympic Lifting Practice
9-9-19
Deadlift 1 Rep Max
AMRAP 10:00
50m Lunge Walk
10 Push Ups
10 Pull Ups