06.27.15 Saturday

Teams of 2 In 20min: partner 1: 200m Med Ball Carry (20/14#) Partner 2: AMRAP 5 Deadlifts (225/165#), 10 C2B , 20 DU/40 SU Partner 2 works the AMRAP while Partner 1 runs 200m w/ med ball. Partners switch after each 200m is completed and pick up where the other partner...

06.26.15 Friday

SKILL: Pull Up Work Beginner: Holds or Negatives 5×5 Intermediate: 3×5 strict Advanced: 3×5 weighted WOD: 25 Power Cleans (105/85#) 200m Run 25 Front Squats (105/85#) 400m Run 25 Front Squats (105/85#) 200m Run 25 Power Cleans (105/85#)...

06.25.15 Thursday

STRENGTH: Deadlift 65%x5,  75%x5,  85%x5 or more Last round, as many reps as possible Cycle 3, Week 1 increase starting weight by 10lbs WOD: EMOM 12 Minutes: Even: 10 Ring Push Ups Odd: 30 Second Handstand...

06.24.15 Wednesday

WOD: FIGHT GONE BAD: Three rounds of: Wall-ball (20/14), Sumo deadlift high-pull (75/55) Box Jump, 20 box Push-press (75/55) Row (Calories) ___________________________________________________________________________________ BootCamp 6:00am 12min AMRAP of: 8 Ring/Box...

06.23.15 Tuesday

STRENGTH: Benchpress 65%x5,  75%x5,  85%x5 or more Last round, as many reps as possible Cycle 3, Week 1 increase starting weight by 10lbs WOD: 21 Hang Power Snatches (65/45) 21 Lunges w/ Barbell OH (scale to Front or Back Rack Lunges) 21 T2B 15 Hang Power Snatches...

06.22.15 Monday

STRENGTH: BackSquat 65%x5,  75%x5,  85%x5 or more Last round, as many reps as possible Cycle 3, Week 1 increase starting weight by 10lbs WOD: As many reps as possible in 10:00 of: Buy in (1 Time): Run 800m 100 DU / 200 SU Then: Max Reps Burpees onto Plate (45/25#)...