THURSDAY, 29 AUGUST 2019

Strict Press

Build to Heavy Set of 5 

"Heavy Metal" 

AMRAP 12:

10 Strict Presses (95/65)

25 Double Unders

10 Strict Pull-ups

25 Double Unders

WEDNESDAY, 28 AUGUST 2019

"Halftime" 

30-20-10:

Dumbell Power Snatch (50/35)

Wallballs (20/14)

Directly Into...

10-20-30:

Burpees

Calorie Row

TUESDAY, 27 AUGUST 2019

"Cement Truck"

Every 5 Minutes x 5 Rounds:

400 Meter Run

12/9 Calorie Row

15 Toes to Bar

MONDAY, 26 AUGUST 2019

Thruster

Build to Heavy 10-Rep 

"Sucker Punch" 

21-18-15-12-9:

Kettlebell Swing (53/35)

Thrusters (75/55)

SATURDAY, 24 AUGUST 2019

"Runaway Train" 

Teams of 3

3 Rounds (30 Minute Cap):

400 Meter Team Run

70/50 Calorie Assault Bike

Directly Into...

21 Clean and Jerks (115/85)

21 Clean and Jerks (135/95)

21 Clean and Jerks (155/105)

21 Clean and Jerks (185/125)

21 Clean and Jerks (205/135)

FRIDAY, AUGUST 23 2019

"Crazy Stairs" 

For Time: 

10 Rounds of "Cindy"

50/35 Calorie Row

30 Power Snatches (115/85)

THURSDAY, 22 AUGUST 2019

"Team Tosh Sprints"

Teams of 2:

3 Rounds:

200 Meter Run

400 Meter Run

600 Meter Run

WEDNESDAY, 21 AUGUST 2019

"Frank the Tank" 

AMRAP 5:

Buy-In: 50 Wallballs 

12 Deadlifts (185/135)

12 Lateral Barbell Burpees

Rest 5 Minutes 

AMRAP 5:

Buy-In: 35 Wallballs 

9 Deadlifts (225/155)

9 Lateral Barbell Burpees

Rest 5 Minutes 

AMRAP 5:

Buy-In: 20 Wallballs 

6 Deadlifts (275/185)

6 Lateral Barbell Burpees

TUESDAY, 20 AUGUST 2019

"30 Rock" 

AMRAP 20:

30 Kettlebell Swings (53/35)

30 Push Presses (95/65)

21/15 Calorie Row

30 Toes to Bar 

MONDAY, 19 AUGUST 2019

Back Squat

3 Sets of 5

"Dirty Water" 

For Time: 

100 Double Unders

800 Meter Run

60/45 Calorie Row

SATURDAY, 17 AUGUST 2019

"Chips Ahoy"

For Time:

30 Chest to Bar Pull-ups

400 Meter Run

15 Overhead Squats (135/95)

800 Meter Run 

15 Overhead Squats (135/95)

400 Meter Run

30 Chest to Bar Pull-ups

FRIDAY, 16 AUGUST 2019

"Hangnail" 

AMRAP 16:

30 Hang Clean and Jerks (95/65)

25/18 Calorie Row

20 Lateral Barbell Burpees

15 Deadlifts (245/165)

THURSDAY, 15 AUGUST 2019

"Wreck Trek" 

On the 10:00 x 3 Rounds:

200 Meter Run

15 Toes to Bar

200 Meter Wallball Run (20/14)

20 Wallballs (20/14)

200 Meter Run

WEDNESDAY, 14 AUGUST 2019

3-Position Power Clean

Build to Heavy 3-Position Power Clean

"IHOP" 

AMRAP 15:

60 Double Unders

30/24 Calorie Row

15 Power Cleans (115/85)

TUESDAY, 13 AUGUST 2019

Bench Press

Build to Heavy 3

"Swole Cycle" 

Tabata Style: 

Strict Pull-Ups

Row Calories

Push-ups

Row Calories

Tabata: 8 Rounds of :20 On / :10 Off 

Monday, 12 August 2019

Hit and run
3 rounds for time of:
Run, 400 m
12 Dumbbell Power Snatches, 70/50 lbs
21 Single Dumbbell Squats, 70/50 lbs

SATURDAY, 10 AUGUST 2019

"31 Heroes"

Teams of 2, AMRAP 31:

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

400 Meter Continuous Ball Run (20/14)

FRIDAY, 9 AUGUST 2019

"Blockbuster" 

AMRAP 5: 

Buy-In: 35/25 Calorie Row

Max Rounds of "The Chief" (135/95)

Rest 5 Minutes 

AMRAP 5: 

Buy-In: 25/18 Calorie Row

Max Rounds of "The Chief" (155/105)

Rest 5 Minutes 

AMRAP 5: 

Buy-In: 15/10 Calorie Row

Max Rounds of "The Chief" (175/125)

*1 Round of "The Chief": 

3 Power Cleans 

6 Push-ups 

9 Air Squats 

THURSDAY, 8 AUGUST 2019

Skill Practice 

Rope Climb Technique 

"Hip Hop" 

For Time: 

1 Mile Run

Directly Into...

50-40-30-20-10:

Double Unders

AbMat Sit-ups

WEDNESDAY, 7 AUGUST 2019

Deadlift

Heavy Set of 6

Heavy Set of 4

Heavy Set of 2

"Optimus Prime"

AMRAP 7:

Wallballs (20/14)

On the Minute: 5 Deadlifts (225/155)

TUESDAY, 6 AUGUST 2019

"Monkey Business" 

4 Rounds:

400 Meter Run

20 Dumbbell Hang Clean and Jerks (50/35)

15 Pull-ups 

MONDAY, 5 AUGUST 2019

Snatch Complex 

Build to Heavy Complex: 

1 Power Snatch

1 Overhead Squat 

1 Squat Snatch

"Rocket Power"

For Time:

21 Lateral Barbell Burpees

21 Power Snatches (115/85) 

15 Lateral Barbell Burpees

15 Overhead Squats (115/85) 

9 Lateral Barbell Burpees

9 Squat Snatches (115/85) 

SATURDAY, 3 AUGUST 2019

__

"Assault on DT"

5 Rounds:

200 Meter Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Barbell: 135/95

FRIDAY, 2 AUGUST 2019

__

"Cool Whip"

3 Rounds:

21/15 Calorie Row

75 Double Unders

Directly Into…

3 Rounds:

20 Dumbbell Snatches (50/35) 

12 Lateral Dumbbell Burpees