03.12.18

Workout:

BS 1+1/4 x3@ 70%-75%-80%, 85%

Then:

15 minute amrap

3-6-9-12-15-18…until times up

HEAVY kbs

C2b pull-up

03.08.18

Workout:

30 min amrap

Go as far as possible. Increase 250m + 25 dubs per round

250m row

25 dubs

03.07.18

Workout:

Pushpress: 4@ 70-75-80-85%

Then:

5 rounds for time of:

Run 400 meters

15 thrusters

Men: 95 lb.

Women: 65 lb.

03.06.18

Workout:

Power snatch 7 x 1 @ Heavy.

Then:

6 sets

:30 row

:30 box jump

:30 deadlift 200/130

Rest 1:30

03.05.18

Workout:

BS 1+1/4 x3@ 70%-75%-80%

Then:

15 min amrap

9 squat snatch

12 hspu

M: 95-115-135-155-175-185

F: 55-75-85-95-105-110

If complete last weight max out hspu

02.28.18

Workout:

Power snatch: 1@80-82-85-87-90-92-95%

Then:

7 min amrap

10 sdhp 135/95

10 pushpress

02.27.18

Workout:

Push Jerk: 5x @65-70-75-80-85%

Then:

For time: 25 min cap

Row 2,000 meters

100 wall-ball shots

20 muscle-ups

02.22.18

Workout:

Power snatch: 3 @40-50-60-70%

Then:

5 rft

2 power snatch 155/105 or 135/95 or 115/75

3 ohs

5 bar facing burpee