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August 10 – 16, 2020

MONDAY A) TnG Deadlift, 8-8-8-8-8-8 *Start heavier and end heavier than last week. B) 3 ROUNDS 20/16 Cal Row 16 Perfect Burpees (perfect push up) 8 Dbl KB Cleans 8 Dbl KB Push Presses C) Core Work TUESDAY A) Push Jerk, 5-5-5-5-5-5 *Start heavier and end heavier than...

August 3 – 9, 2020

MONDAY A) Back Squat, 10-10-10-10-10 *Start light and build to moderate. Rest 90 sec. B) ‘AMRAP x 12 MINUTES 20 DB Power Cleans 20 Slam Balls Shuttle Run C) Accessory Work: Strict Pull Up Negatives (3 sec count) or Ring Row negatives and L Sits TUESDAY A) Push Jerks,...

July 27 – August 2, 2020

MONDAY A) Front Squat In 12 minutes, build to a 2RM B) 4 SETS AMRAP x 3 MINUTES* 6 Horn Clean to Reverse Lunge (Clean + Right + Left = 1) 6 Wall Balls, 25/20# 12 Weighted Anchored Sit Ups -:30 Rest b/t Sets- *Pick up where you left off C) Accumulate 30 Strict Pull Ups...

July 20 – 26, 2020

MONDAY A) 6-4-2-6-4-2* Front Squat *Start and end heavier than last week B) FOR TIME 10 DB Thruster 2 Shuttle Runs 30 Foot Anchored Weighted Sit-ups* 40 Double KB Sumo Deadlifts 30 Foot Anchored Weighted Sit-ups 2 Shuttle Runs 10 DB Thruster * Use DB from burpees to...

July 13 – 19, 2020

MONDAY A) 6-4-2-6-4-2 Front Squat B) AMRAP x 15 MINUTES 8 Burpee Toes to Bar 12 Front Rack Lunges, 115/83# 16 Slam Balls C) EMOM x 9 MINUTES 0:30 HS Wall Hold or Shoulder Taps 10 Sumo Stance KB Good Mornings 0:45 Hollow Hold TUESDAY A) 6-4-2-6-4-2 Push Press B) 3 SETS...