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