August 31 – Front Squats – 3-3-3-3-3-3-3-3-3-3 – Rest 2 Min BTWN Efforts

 

August 30 – On the Minute for 20 Minutes

  • 1 Bear Complex
  • 3 Burpees (optional)

 

August 29 – 4 RNDS

  • 30 KBS 53/35
  • 20 Box Jumps 24/20
  • 400 M Run

 

August 28 – 21-15-9

  • Power Cleans 135/95
  • Bar Dips

 

August 27 – 3 AMRAPS – Max Reps Possible

  • 7 Min AMRAP
    • 7 OHS 115/75
    • 7 Pull Ups
    • Rest 3 Min
    • 7 Min AMRAP
      • 7 KBS 70/44
      • 7 Jumping Back Squats 45
      • Rest 3 Min
      • 7 Min AMRAP
        • 7 Burpees
        • 7 Push Press 115/75

 

August 25 – For Time

  • 50 Jumping Pull Ups “Buy In”
  • 10-9-8-7-6-5-4-3-2-1
    • Plate Snatches 45/25
    • Lateral Burpees
    • Single Arm OHW Lunges 40/25
    • 50 Wall Balls “Cash Out”

 

August 24 – For Time

  • 15 Thrusters 135/95
  • 200 M Run
  • 20 Thrusters 95/65
  • 400 M Run
  • 30 Thrusters 65/45
  • 800 M Run

 

August 23 – For Time

  • 50 Med Ball Cleans 20/14
  • 40 DB Deadlifts 50/30
  • 30 T2B
  • 20 DB Push Press 50/30
  • 10 HSPU

 

August 22 – Power Cleans – 2-2-2-2-2, THEN

  • 3 RNDS Cindy
  • 3 Power Cleans 225/185
  • 2 RNDS Cindy
  • 2 Power Cleans
  • 1 RND Cindy
  • 1 Power Clean

 

August 21 – 18-15-12-9

  • Shoulder to Overhead 115/75
  • Pull Ups
  • Front Squats 115/75

 

August 20 – “Fight Gone Bad” – 3 RNDS

  • Wall Balls 20/14
  • SDHP 75/55
  • Box Jump 20″
  • Push Press 75/55
  • Row for Cal

 

August 18 – For Time

  • Thruster 135/95 – 1 on the first min, 2 on the second…. until failure,
  • THEN – 30-20-10
    • Burpees
    • Air Squats
    • Push Ups
    • THEN – Run 1 Mile

 

August 17 – For Time (*3 Burpees BTWN Each Transition)

  • 15-12-9-6-3
    • Switch Stance Wall Ball 20/14
    • 5-4-3-2-1
      • Deadlift 315/245

 

August 16 – Strength Training Class

  • Box Squats – 2 Reps x 12 @65%
  • 3 RNDS – 12-15 Reps
    • Good Mornings with Bar
    • Bent Over Row

 

August 16 – For Time

  • 5 Power Cleans 225/135
  • 400 M Run
  • 10 Power Cleans 185/115
  • 400 M Run
  • 15 Power Cleans 135/95

 

August 15 – For Time

  • 1 RND Helen
  • 15 Push Jerks 135/95
  • 1 RND Helen
  • 15 Push Jerks
  • 1 RND Helen

 

August 14 – 15-12-9

  • C2B Pull Ups
  • Thrusters 135/95

 

August 13 – 7 RNDS

  • 15 DB Deadlifts 50/30
  • 7 Burpees
  • 200 M Run

 

August 12 – Strength Training

  • 1 RM Push Press
  • AMRAP Push Press @ 80%
  • KB Press- 1 Min AMRAP x 3
  • KB Row- 1 Min AMRAP x 3
  • AMRAP GHD Sit Ups X 3

 

August 11 – For Time

  • 800 M Run
  • 35 weighted Push Ups 45/25 Plate
  • 35 OH Walking Lunges 45/25 Plate
  • 35 KBS 70/44
  • 500 M Run
  • 35 Burpee-Jump on Plate
  • 35 Weighted Sit Ups 45/25 Plate Above Head
  • Loop Run With Plate (approx 250 M)

 

August 10 – 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

  • Power Snatch 115/75
  • DB Full Clean 50/30

 

August 9 – Strength Training

  • Bench Press – 9 Sets @ 60% Max Weight with Chains
    • 3 Sets Narrow Grip
    • 3 Sets Regular Grip
    • 3 Sets Wide Grip
    • Weighted Ring Dips – 8 Reps x 3
    • Bandy Tricep Extension – 25 Reps x 3
    • Russian Twists with Weight – 20 Reps x 3
    • DB Bent Over Row – 10 Reps x 3

 

August 9 – 4 RNDS

  • 7 Deadlifts – Max Weight
  • Max Reps Pull Ups
  • Rest as Needed

 

August 8 – 5 RNDS

  • 400 M Run
  • 30 Wall Balls 20/14
  • 30 Jumping Lunges

 

August 7 – OHS, Max Weight – 5-5-5-5-5 – THEN

  • Tabata – Hollow Rock

 

August 6 – For Time

  • 100 Sit Ups Buy In, THEN 3 RNDS
  • 21 Pull Ups
  • 15 Burpees
  • 9 Full Squat Cleans 155/105

 

August 5 – Strength Training

  • Heavy Good Mornings – Work up to Heavy 3
  • Heavy Belt Squats – 25 Reps x 3 Sets
  • Sled Pull and Push – 3 Reps x 3 Sets
  • Battle Rope – 1 Minute x 3 Sets
  • Slam Ball – 150 for Time

 

August 4 – 3 RNDS

  • 15 Toes to Bar
  • 50 M Broad Jump
  • 25 KBS 53/35
  • End with 1 Mile Run

 

August 3 – Snatch – 1 Rep Max Weight

August 2 – Strength Training

  • Bench Press – 3 Reps x 12 Sets @ 60% Max Weight
    • 4 Sets Narrow Grip
    • 4 Sets Regular Grip
    • 4 Sets Wide Grip
    • 15 Ring Pull Ups
    • 3 RNDS – 12-15 Reps
      • Rolling Tricep Extensions
      • Weighted Sit Ups
      • Handstand Push Ups/Holds/Walk

 

August 2 – 30-20-10

  • Wall Balls 20/14
  • Sit Ups
  • Single Arm Dumbbell Over Head Squats 40/25
  • Clapping Push Ups

 

August 1 – 7 RNDs

  • 7 Deadlifts 185/135
  • 7 Burpees
  • 100 M Sprint