7/30/21

5 RFT
15/10 CAL Bike
15 Toes to Bar
Power Cleans
10: 135/95
8: 155/105
6: 185/125
4: 205/135
2: 225/145

7/29/21

Every 90 seconds for 8 sets
2-4 Strict Handstand Push Ups
*maintain difficulty from last week

EMOTM 15
1. 50 Double Unders
2. 10 Ring Dips
3. 100m Sled Pull (90/60)

7/28/21

6 Sets
12 Barbell Reverse Lunges

12 Rounds for max reps
:30 seconds work / :30 seconds rest
Alternating rounds of
Thrusters (75/55)
Burpees over the Bar

7/27/21

6 Sets
6 Dumbbell Shoulder Press, each arm

“Helen”
3 RFT
400m Run
21 KBS (53/35)
12 Pull Ups

7/26/21

10 Rounds, not for time
2 Deadlifts
3 Seated Box Jumps

7/23/21

7 Rounds
5 Back Squat (225/155)
25 Sit Ups
3 Rope Climbs

7/22/21

Every 90 seconds for 8 sets
1-3 Strict Handstand Push Ups
*Increase difficulty over last week

AMRAP 12
250m Run
12 Push Press (95/65)
12 Box Jumps

7/21/21

5 Sets
10 Barbell Reverse Lunges

6 RFT
12 Wallballs
6 Chest to Bar Pull Ups
3 Power Cleans (205/140)

7/20/21

7 Sets
5 Bottoms Up Kettlebell Press, each arm

AMRAP 16
300m Row
20 Burpees
100 Double Unders
Rest 2 minutes between rounds

7/19/21

10 Rounds, not for time
3 Deadlifts
100m Sled Pull