8/9/21

Deadlift
10 x 1

3 Sets
30 Sit Ups
20 Cossack Squats

8/6/21

Work up to a heavy single Power Clean

then do:

Every 2 minutes for 8 sets
5 Power Cleans @ 80% + 12 Toes to Bar

8/5/21

EMOTM 10
4-8 Strict HSPU

AMRAP 12
21 Kettlebell Swings (53/35)
15 Goblet Squats
9 Ring Dips

8/4/21

Weighted Box Step Ups
3 x 20

2 RFT
500m Row
20 Pull Ups
15 Push Jerks (115/75)
10 Sumo Deadlift High Pull (115/75)

8/3/21

Dumbbell Shoulder Press
7 x 3, each arm

4 RFT
250m Run
20 Wallballs
15 Box Jumps

8/2/21

10 Rounds, not for time
2 Deadlifts
50 Double Unders

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

7/16/21

EMOTM 10
1 Power Snatch
Build to a heavy single

then, with 75% of heavy single:

For Time
10-8-6-4-2
Power Snatch
Burpee Box Jump Overs

7/15/21

EMOTM 12
4-8 Strict Handstand Push Ups

AMRAP 12
250m Run
12 Hang Power Cleans (95/65)
12 Front Squats

7/14/21

5 Sets
14 Weighted Box Step Ups

Ladder 10
1, 2, 3, 4, 5, etc…
10, 20, 30, 40, 50, etc…
Devils Presses
Double Unders

7/13/21

6 Sets
8 Dumbbell Shoulder Press, each arm

For Time
50 Push Ups
then
5 Rounds
10 Pull Ups
30 Walking Lunges
then
50 Push Ups

7/12/21

Deadlift
5-5-3-3-3-1-1

3-4 Sets, not for time
10 Hollow Body Rocks
20 Russian Twists
20 Cossack Squats

7/9/21

6 Sets
5 Back Squat @ 225/155;
then
2 Rounds
10/7 CAL Bike
3 Sandbag Cleans
*Rest 2 minutes between sets

7/8/21

EMOTM 12
4-8 Strict Handstand Push Ups

AMRAP 15
15 Wallballs
10 DBL Kettlebell Deadlifts
100′ Farmer Carry

7/7/21

5 Sets
8 Front Rack Lunges

EMOTM 15
1. 7 Strict Pull Ups
2. 15/12 CAL Row
3. 5 Power Cleans

7/6/21

7 Sets
5 Dumbbell Shoulder Press, each arm

5 RFT
60 Double Unders
20 Dumbbell Snatches (50/35)

7/5/21

Every 3 minutes for 10 sets
5 Deadlifts
10 Burpees over the Bar
15 Tuck Ups

7/2/21

10 RFT
150m Run
10 Wallballs
5 Chest to Bar Pull Ups

7/1/21

EMOTM 10
3-5 Strict HSPU

5 Rounds
2 minutes of work / 1 minute of rest
75 Double Unders
Max Reps Russian Kettlebell Swings (53/35)

6/30/21

5 Sets
12 Front Rack Lunges

AMRAP 9
7 Toes to Bar
5 Hang Power Clean & Jerks (115/75)

6/29/21

6 Sets
6 Dumbbell Shoulder Press (each arm)

For Time
50 CAL Row
40 DB Snatches
30 Goblet Squats
20 Box Step Ups w/DB
10 Burpee Pull Ups