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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Wednesday August 5, 2020

August 5, 2020

Seated Pressbuild up to heavy 5Glute Bridge build up to heavy 3 5 Rounds 3 Seated Press (100% of 3)5 Glute Bridge (85% of 3) Conditioning 15 Minute AMRAP100m Cross Carry 6 Push-ups 12 Air Squats

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Monday August 3, 2020

August 3, 2020

Power Snatch build up to heavy 3 THE 3×1 For Time 5 Rounds 5 Power Snatch (80%)6 Dumbbell Push-up to Row 200m Run

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Wednesday July 28, 2020

July 29, 2020

Power Cleanbuild up to heavy 3 3×1 at 100% 15 Minute AMRAP5 Power Cleans3 Pull-ups400m Run

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Monday July 27, 2020

July 27, 2020

Squat build up to heavy 3Pressbuild up to 1 8 Rounds2 Squats (90% of 3)3 Press (85% of 1) 4 Rounds25 KB Swings5 Pull-ups

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