9/3/21

Power Cleans
5 x 3

5 RFT
10 Ring Dips
10 Hang Squat Cleans (115/75)
30 Sit Ups

9/2/21

25 minute, steady state
15/10 CAL Bike
15 Push Press (75/55)
15/10 CAL Row
15 Sumo Deadlift High Pull (75/55)

9/1/21

Back Squat
4 x 10 @ 55%

AMRAP 12
80 Double Unders
20 Wallballs
5 Muscle Ups

8/31/21

AMRAP 6
5 Hang Power Snatch (75/55)
5 Overhead Squats
5 Box Jumps
Rest 2 minutes
Repeat x 3

8/30/21

Dumbbell Bench Press
5 x 8

For Time:
400m Run
then
5 Sets
10 Lunges
10 Squats
5 Burpees
then
400m Run

8/27/21

Build to a 3RM Thruster

AMRAP 12
3 Thrusters @ 70% of 3RM
5 Bar Muscle Ups

8/26/21

For Time
30 Power Snatches (75/55)
60 Sit Ups
20 Power Snatches (95/65)
40 Sit Ups
10 Power Snatches (115/75)
20 Sit Ups

8/25/21

Every 4 minutes for 24 minutes
10/7 CAL Bike
15 Wallballs
20 Walking Lunges

8/24/21

Happy Birthday Bull!

“Bull”
Four Times, For Time (4 Rounds for Time)
40 Double Unders
then
4 Sets
5 Deadlifts (155/105)
5 Hang Power Cleans
5 Push Jerks

8/23/21

10 Sets, not for time
3 Front Squats
100m Sprint