19
Aug
BB Club
Push Jerk (2×3@70%, 3×3@75%)
Push Press (3×4@80%, 1×3@85%)
Snatch High Pull (4×5@75%)
19
Aug
30 Rock
Metcon (AMRAP – Rounds and Reps)
20 minute Amrap
30 KBS 53/35
30 Pushpress 95/65
21/15 Cals AB
30 T2B
30 KBS 53/35
30 Pushpress 95/65
21/15 Cals AB
30 T2B
18
Aug
Dirty Water
Back Squat (3×5 building sets)
Nicole (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
400m Run
Max Rep Pull-ups
400m Run
Max Rep Pull-ups
Perform a 400 meter run, then complete as many unbroken pull-ups as possible. A drop from the pull-up bar, touching the ground, or otherwise resting in any position other than a hang counts as a break and the end of the set. Repeat until the 20-minutes is up. Score is the total number of pull-ups completed.
17
Aug
Russian Roulette
Metcon (Time)
5 Rounds:
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (53/35)
30 AbMat Sit-ups
40 Double Unders
RxW – 70/53
10 Strict Handstand Push-ups
20 Russian Kettlebll Swings (53/35)
30 AbMat Sit-ups
40 Double Unders
RxW – 70/53
16
Aug
Chips Ahoy
Metcon (Time)
For time with a partner
5,000m Row
50 Front Squats 95/65
60 Box Jumps 24/20
RxW – 115/85
Break up any way you like. Only one person may work at a time. While one partner is working, the other is holding a plank. When partner holding the plank drops, switch.
5,000m Row
50 Front Squats 95/65
60 Box Jumps 24/20
RxW – 115/85
Break up any way you like. Only one person may work at a time. While one partner is working, the other is holding a plank. When partner holding the plank drops, switch.
15
Aug
Hangnail
Metcon (AMRAP – Rounds and Reps)
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (205/135)
RxW – 245/165
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts (205/135)
RxW – 245/165
Metcon
Body Armor
3 Supersets:
10 Dumbbell Bench Press
35 Low Banded Rows
Rest 2 Minutes Between Sets.
3 Supersets:
10 Dumbbell Bench Press
35 Low Banded Rows
Rest 2 Minutes Between Sets.
14
Aug
BB Club
Power Snatch (2×3@65%, 2×3@70%)
Power Clean + Power Jerk (2×6@65%, 2×6@70%)
Snatch High Pull (3×3@75%)
14
Aug
Wreck Treck
Metcon (3 Rounds for reps)
On the 10:00 x 3 Rounds:
200 Meter Run
15 Toes to Bar
200 Meter Wreck Bag Run (50/35)
15 Wallballs (20/14)
200 Meter Run
RxW – 30/20 Wallball
*10 minutes to complete entire round. Enter time for each round. Rest with remaining time leftover from each round
200 Meter Run
15 Toes to Bar
200 Meter Wreck Bag Run (50/35)
15 Wallballs (20/14)
200 Meter Run
RxW – 30/20 Wallball
*10 minutes to complete entire round. Enter time for each round. Rest with remaining time leftover from each round
13
Aug
IHOP
Front Squat (5×5 building sets)
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)
60 Double Unders
30/24 Calorie Row
15 Power Cleans (115/85)
12
Aug
Swole Cycle
Bench Press (5×3 build to heavy final set)
Metcon (AMRAP – Reps)
Tabata:
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories
Strict Pull-ups
Assault Bike Calories
Push-ups
Assault Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off