Friday August 10, 2018

Alternating KB press. Hold two KB
in the front rack and alternate back and forth pressing each
one at a time.

Do 4 working sets of 12-16 reps
total(6-8 per side each set)

15 min AMRAP
30 alt. pistols(scale to 20/20 Bulgarian split squats)
20 pushups
10 Pull-ups

Thursday August 9, 2018

Skill: 3 power snatch+3 overhead squats

New set every 2:00. Build to your heaviest over 15 min.

AMRAP in 22 minutes
5 Deadlifts (315/205 lb)
18 Wall Ball Shots (20/14 lb)
17 Bar Over Burpees
Ideally one athlete would sprint an entire round and then rest while the other athlete does the same

Wednesday August 8, 2018

Skill: Ring Dip or build the ring dip
4×1 min max reps or 20 Ring dips
Rest 2-3 minutes.

Ring dips can easily be subbed for bar or box dips. They can also be banded for assistance or, when done right; assisted by the legs of the working athlete

Run 1200 m, bike 1.5 miles legs only or row 1500 m
45 Box Jump Overs 24/20
45 Hang Power Cleans 115/75
Run 1200 m, bike 1.5 miles legs only or row 1500 m


Tuesday August 7, 2018

Back squat

7 reps per set can be tough to judge the right weight. Start a little conservative but then trust your legs and your training and push it a bit on the last set or two.

Thruster 115/75
Toes to Bar

Monday August 6, 2018


3 rounds

3 min On/2 min Off

40 Burpees

Max Deadlifts 225/155*

In round 1 if you got less than 15 deadlifts lower your burpee reps by 10 for rounds 2 and 3


Do 3 rounds not for time

1 min Handstand hold or straight

arm plank(can break if needed)

1 min hollow hold