FRIDAY 09.01.2017

A. Push Press 5×5 Rest 2-3 minutes between sets B. EMOM 16: Minute 1: 5 Power Cleans 155/105 Minute 2 – 12/8 Calories on Rower

THURSDAY 08.31.2017

A. 4 Sets: Bulgarian Split Squat 6-8 reps each leg @ 30X1 Rest 2 minutes Strict Supinated Grip Pull-Ups 4-6 reps Rest 2 minutes B. AMRAP 8: 12 Wall Balls 20/14 9 Toes To Bar 6 Burpees

WEDNESDAY 08.30.2017

A. 4 Sets: Deadlift 4-6 reps Rest 20 seconds Push-Ups Max reps @ 1010 (set is over if you break tempo) Rest 3 minutes B. 4 Rounds for time: 25 KB Swings 53/35 50 Double Unders

TUESDAY 08.29.2017

A. In teams of two, alternate rounds to complete as many rounds and reps as possible in 30 minutes of: 10 Thrusters 95/65 10 Box Jumps 24/20 400m Run

MONDAY 08.28.2017

A. Take 20 minutes to find today’s 1-RM Clean & Jerk B. AMRAP 8: 4 Ground to Overhead 155/105 8 Chest-to-Bar Pull-Ups