210817

1) E:30 for 3:00
RX 3 Pushups
RX+ 3 Ring Pushups

* Must hold elbows locked out for entire 3:00

2) E:30 for 3:00
Alternate between hollow hold & superman hold

3) In 3:00
500m row
AMRAP Squat Cleans 95/65

Rest 2:00
In 3:00
500m row
AMRAP Thrusters 95/65

Rest 2:00
In 3:00
500m row
AMRAP Bear Complex 95/65

170817

1) Coaches Choice for 10:00 core/accessory/flow workout

2) For Time:
150 Double Unders
75 WB Shots 20/14
65 AB Mat Sit-ups
55 Pull-ups
45 Deadlifts 185/125
35 Burpees
25 KB Swings 53/35
15 Power Cleans 185/125
5 Snatches 185/125

RX weight for this workout will be 155/95

080817

1) Back Squat 3*10
Superset with Front Squat 3*1 1/4 Squat

2) W/ a partner perform:
5:00 AMRAP
6 Box Jump Overs 24″/20″
AMRAP Double Unders
Rest 2:00
5:00 AMRAP
5 KB Clean & Jerks 53/35
AMRAP Double Unders
Rest 2:00
5:00 AMRAP
4 KB Front Rack Step-Ups
AMRAP Double Unders

070817

1) Barbell Shrugs 3*7 AHAP
Underhand Pendlay Row 3*5

2) 5 rounds for time:
:30 HS Hold
100m Farmers Carry
20 Elevated Push-ups (hands on DB’s)
10 Push Jerks

RX+ 55/35 & 20′ HS Walk
RX 45/25

040817

1) 100m KB/DB OH Walk
100m Front Rack Walk
100m Offset Walk
100m Offset Walk

2) “Air Force”
Workout begins and EMOM perform 4 Burpees
20 Thrusters 95/65
20 SDHP
20 Push Jerks
20 Overhead Squats
20 Front Squats

3) 1:00 Ring Push-up Hold
30 Russian Twists to Press
1:00 Hollow Hold

030817

1) Sprints are For Time:
400m Sprint
Walk 400m
800m Sprint

2) Pull-up Strength
3 sets
3 Strict Pull-ups straight into Max Reps banded Pull-ups

3) 1,000m Row Time Trial

4) 7:00 AMRAP
10/8 Cal Row
10 OH Plate Walking Lunges 45/25