4 Rounds for Reps:
75 seconds max calorie row
75 seconds back squats (60% of max)
75 seconds max rep sit ups
75 seconds strict pull ups
60 seconds rest
10-13-2018
10 Min AMRAP:
5 Hang Power Cleans 135#
10 Push Ups
15 WBS
50m Sand Bag Run
-3 minute rest-
10 Min AMRAP:
5 Hang Snatch 105#
10 Pull Ups
15 Sit Ups
15 Cal Row
9-30-2018
10 min AMRAP
10 Cal Row
5 T2B
8 DB Shoulder to Overhead
10 min AMRAP
5 Power Cleans
5 Pull Ups
100m Sandbag Run
9-21-2018
3 Rounds For Time
Row 250m
10 PUs
10 Dips
10 Thrusters
15 T2B
9-19-2018
Metcon
20 Min AMRAP
50m sled sprint 90#
8 C2B PUs
8 Dips
10 wall balls
8-16-2018
Metcon
25 Wall Balls 20#
20 Power Cleans 135#
15 KBS 53#
25 Chest to Bar PUs
15 KBS 53#
20 Power Cleans 135#
25 Wall Balls 20#
8-6-2018
Weightlifting
10, 8, 6, 6, 5, 5 DL
Metcon
20 Min AMRAP
50m Sled Push
5 Push Press 135#
10 WBS 20#
20 DUs
8-1-2018
Metcon
10 Rounds for Time
15 Cal Row
12 Dips
9 Pull Ups
Rest 1 min
30 Min Time Cap
7-4-2018
Metcon
3 Rounds:
50 Double-Unders
21 Deadlifts (185/125)
15 Toes-to-Bar
Rest 3 minutes, and then. . .
30/25 Calorie Row
20 Pull-Ups
20/15 Calorie Row
20 Pull-Ups
10/7 Calorie Row
3-28-2018
Weightlifting
5×5 DL
5×5 Cleans
Metcon
Repeat For 5 Sets:
3 Min AMRAP
10 Strict Ring Dips
10 T2B
15 Wall Ball Shots
Remaining Time – Max Cal Row
Rest 1 Min