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Friday August 2.

10 Min EMOM (Every Min on the Min for 10 Min)
Min 1: 6 Single Leg DB Deadlifts 1 DB Front Squat
Min 2: 6 Single Let DB Deadlifts 2 DB Front Squats
Min 3: 6 Single Leg DB Deadlifts 3 DB Front Squats
Keep adding 1 Front Squat each minute until you have completed..
Min 10: 6 Single Leg DB Deadlifts 10 DB Front Squats

Thursday August 1.

800m run then
8 rounds of 6 handstand push ups 8 pull ups 12 air squats
4 min rest
8 rounds of 5 pull-ups 10 push ups 15 air squats Then 800m run

Wednesday July 31.

3 Rounds Each Round is 40 Double Unders 20 Power Snatch 40 Double Unders 20 Thrusters
Rest 2 Min between Rounds

Tuesday, July 30

5 Rounds 16 Front Rack Lunges (Alternating) 14 Hang Power Cleans 12 Weighted Sit Ups

Monday, July 29.

For Time 25 Devil Press 50 Pull Ups 25 Devil Press
RX Men: 40# DBs RX Women: 25# DBs
Wear your vest for this one if you want!

7/26/19

4 Rounds Each Round is a 3 Min AMRAP (As Many Rounds and Reps as Possible in 3 Min) 16 Box Jumps 6 Power Cleans Rest 1 Min Between Rounds
RX Men: 95-115 RX Women: 65-75

7/25/19

Strength 5 Rounds (Not for Time) 15 Good Mornings with weight 15 Lunge + Lunge + Box Jump 10 Half Get Ups Right 10 Half Get Ups Left
Put weight you used for get ups for your score.
6 Rounds 1 Min alternating Up/Down Plank 30 Seconds Rest
MetCon 6 Rounds 6 Strict Press 9 Push Jerks 12 Bent Over Rows
RX Men: 95# RX Women: 55-65#