FRIDAY 06.08.2017

A. 3 Sets:
Bench Press 8 reps @ 20X0
Rest 20 seconds
Push-Ups 12 reps @ 10X0
Rest 3 minutes

B. Against a 4 minute running clock, with 4 minutes rest between, complete 4 sets:
500m Row
30 KB Swings 53/35
Max Reps of Pull-ups

*score is total Pull-ups

THURSDAY 06.08.2017

A. Bulgarian Split Squat 3×8 reps each leg @ 30X0
Rest 2-3 minutes between sets

B. For time:
15-12-9
Thrusters 95/65
Burpees Over Bar

 

WEDNESDAY 06.07.2017

A. Power Clean 5 x 2.2.2 (rest 10 seconds between doubles)
Rest 2-3 minutes between sets

B. 3 Rounds for time:
100 Double-Unders
30 KB Swings 53/35
15 Pull-Ups
Rest 3 minutes

Each set should take less than 5 minutes. Please adjust the reps to ensure that your sets never exceed 5 minutes.

TUESDAY 06.06.2017

A. Shoulder Press 4×5 reps @ 21X1
Rest 2-3 minutes between sets

B. AMRAP 12:
6 HSPU
9 Ring Dips
12 Toes to Bar

MONDAY 06.05.2017

A. 5 sets:
Back Squat 3 reps @ 30X1
Rest 20 seconds
Strict Supinated-Grip Pull-Ups x 8 reps
Rest 3 minutes

B. Against a 2 minute running clock, with 2 minutes rest between sets, complete 5 sets of:
9 Deadlifts
3 Hang Power Cleans
6 Shoulder to Overhead
Max Reps of Burpees

Score is total Burpees and load. Recommended Loads – 135/95