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August 2019

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August

30 Aug

8-30-2019

For time 400m run 8 burpees 30 power snatch (75/55) 400m run 8 burpees 30 overhead squats (75/55) 400m run 8 burpees 30 squat snatches (75/55)

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29 Aug

8-29-2019

For time: 800m run – 3 min rest 600m run -2 min rest 400m run -1 min rest 200m run -30s rest 100m sprint   Cash out 3 rounds (not for time) 1 sled push down and pull back 10 GHD Sit-ups  1 sled push down and pull back *rest as needed

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28 Aug

8-28-2019

Tabatta  (4 min each movement) Box Jumps Burpees  Rings dips Pull ups  *complete a full 4 minutes of one movement before moving to the next *Score is total reps   Cash out 200m single arm farmer carry (KB 70/53) *complete 1 x 200m in each arm

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27 Aug

8-27-2019

16.4 AMRAP 13 55 Deadlifts (225/155) 55 Wall Balls 55 Cal row 55 HSPU *score is total reps Tabatta abs (6 min) Russian twists  Flutter kicks *alternate between the two

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26 Aug

8-26-2019

3 x AMRAP 5 3 Curtis P’s (95/65) 5 T2B 30 Double Unders *rest 2 min between AMRAPS *Sub 90 singles for DU *1 Curtis P = 1 power clean + front rack lunge R + front rack lunge L + push press

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23 Aug

8-23-2019

E2MOM 10 Build to a HEAVY 3 rep push Press AMRAP 9 20 sumo deadlift high pull (75/55) 20 Power Clean & jerk (75/55) Cash out For recovery 1200m run (3 laps) *nice and easy

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22 Aug

8-22-2019

“Cindy” 20 min AMRAP 5 pull-ups 10 pushups 15 air squats  Finisher  100 abmat sit-ups 

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21 Aug

8-21-2019

For time: 30-20-10 DB snatch (50/35) T2B *scale – hanging knee raises For time: 400m Single arm KB/DB carry (50/35) *200m per arm *Start by carrying KB/DB in Overhead position *Once the overhead position fails come to the front rack as long as you can *If front rack fails, stop and restart at overhead position […]

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20 Aug

8-20-2019

Bench 5-3-1 – 5 @ 75% – 3 @ 85% – 1 + @ 90% *push the last set to failure! *record weight and reps for last set 5 rounds for calories 1 min row  1 min rest  Cash Out (not for time) 4 rounds 5 KB Suitcase Deadlifts per side (53/35) 10 KB Swings […]

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18 Aug

8-19-2019

For time 800m run 10 OH walking lunges (95/65) 400m run 20 OH walking LUnges 200m run 30 OH walking lunges

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