Monday September 8, 2020

September 8, 2020

Hex Bar Deadlift build up to heavy 1 THEN 5 Rounds3 Hex Bar Deadlifts (85% of 1)6/6 Windmills For Time:400m Run 40 Air Squats30 Sit-ups20 Push-ups10 Pull-ups

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Monday August 31, 2020

August 31, 2020

Squat build up to heavy singlePressbuild up to heavy 2 THEN2 Squat at 85% 3 Press at 90% 4 Rounds for Time250m Row 10 Ball Slams

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Friday August 28, 2020

August 28, 2020

Glute Bridgebuild up to heavy 1Seated Pressbuild up to heavy 2 5 Rounds 3 Glute Bridges (80% of 1)3 Seated Press (85% of 2) 4 rounds Odd: Prowler Single + 12 DipsEven: Prowler Double + 6 Dips

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Monday August 22, 2020

August 24, 2020

Hex Bar deadliftbuild up to heavy 2 5 Rounds2 Hex Bar Deadlifts (85% of 2)3/3 Turkish Get-ups 14 Minutes 30 seconds on 30 seconds off alternating Ball SlamsHand Release Push-ups

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Friday August 20, 2020

August 21, 2020

Floor Pressbuild up to heavy 1 5 Rounds2 Floor Press (85% of 1)8 RDL 10 Minutes on the minute20 KB Swings

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Wednesday August 19, 2020

August 19, 2020

Snatch + Overhead Squat build up to heavy 2+2 5 Rounds 2 +2 Snatch +Overhead Squat (90% of 2+2)8/8 DB or KB 1 Arm Row Conditioning 4 RoundsProwler Double AMRAP Knees to Elbows

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Monday August 17, 2020

August 17, 2020

Seated Press build up to heavy 3Glute Bridge build up to heavy 2 3 Rounds2 Glute Bridges (85% of 3)2 Seated Press (85% of 2) For Time: 13 –> 1 Burpees 1–>13 KB Swings

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Friday August 14, 2020

August 14, 2020

Squat build up to heavy 2Push Press build up to heavy 3 5 Rounds1 Squat (95% of 2)2 Push Press (95% of 3) On the Minute for 14 Minutes12 Ball Slams12/12 Mountain Climbers

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Friday August 7, 2020

August 7, 2020

Squat build up to heavy 3Push Pressbuild up to heavy 5 5 Rounds2 Squats (95% of 3)5 Push Press (80% of 5) For Time “Fran”21-15-9ThursterPull-up

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