1. "Distressed Denim"
Wednesday 9.5.18
1. Thruster
Heavy set of 3
2. Flash Flood
2 RFT:
400m Run
21 Thrusters (95/65)
3. Assault Bike Conditioning
3 Rounds:
3:00 Easy
2:00 Moderate
1:00 Hard
-1:00 Rest between rounds-
Tuesday 9.4.18
1. "Lace Up"
AMRAP 13:
60 DB Snatches (50/35)
50 Wall Balls (20/14)
40/30 Calorie Row
30 Burpee Box Jumps (24/20'')
2. Back Squat
Every 3:00:
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
6 Reps @ 80%
4 Reps @ 85%
2 Reps @ 90%
Friday 8.31.18
1. 3 Position Power Snatch
Build to a heavy set for the day
2. Daily Dozen
AMRAP 12:00
12 Lateral Burpees
9 Power Snatch (115/80)
6 Bar Muscle Ups
3. Midline
4 Rounds:
500m Row @ 2k pace
21 GHD Sit Ups
-Rest 1:30 between rounds-
Thursday 8.30.18
1. "Annie's on the Run"
For time:
100 Double Unders, 50 Sit Ups, 200m Run
80 Double Unders, 40 Sit Ups, 200m Run
60 Double Unders, 30 Sit Ups, 200m Run
40 Double Unders, 20 Sit Ups, 200m Run
20 Double Unders, 10 Sit Ups, 200m Run
2. Front Squat
3x5, climbing
Wednesday 8.29.18
1. "Eighteen Wheeler"
AMRAP 18:
12/9 Calorie Assault Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
2. Deadlift
Every 2:00 x 5 sets
2 Reps, climbing
Monday 8.27.18
1. "Powder Keg"
AMRAP 5:
600 Meter Run
1 Round of Cindy
Max Clean and Jerks (135/95)
- Rest 5 Minutes -
AMRAP 5:
400 Meter Run
2 Rounds of Cindy
Max Clean and Jerks (155/105)
- Rest 5 Minutes -
AMRAP 5:
200 Meter Run
3 Rounds of Cindy
Max Clean and Jerks (185/135)
2. Back Squat
All Sets completed “On the 2:00”
6 Reps @ 74%
4 Reps @ 79%
2 Reps @ 84%
6 Reps @ 76%
4 Reps @ 81%
2 Reps @ 86%
6 Reps @ 78%
4 Reps @ 83%
2 Reps @ 88%
Saturday 8.25.18
"Patrick"
For time: (35:00 Cap)
20-14-8-7
Deadlifts (135/95)
Box Jumps (24''/20'')
- 800m Run -
20-14-8-7
Hang Power Clean (135/95)
Pull Ups
- 800m Run -
20-14-8-7
Front Squats
HSPU
Friday 8.24.18
"Nancy"
5 RFT:
400m Run
15 Overhead Squats (95/65)
Thursday 8.23.18
"The Ghost"
6 Rounds of:
1:00 Max Calorie Row
1:00 Max Reps, Burpees
1:00 Max Reps, Double Unders
1:00 Rest
Wednesday 8.22.18
1. "Half Bad"
AMRAP 18:
30 Deadlifts (135/95)
15 Pull Ups
20/15 Cal AB
15 Pull Ups
2. Midline
3 Sets, NOT FOR TIME:
20 GHD Sit Ups
20 Weighted Hip Extensions
20 Glute Bridges
Tuesday 8.21.18
1. Push Press
Heavy set of 3
2. "Sky Hook"
3 RFT:
20 Hang Power Cleans (95/65)
20 Front Squats (95/65)
20 Push Press (95/65)
3. Clean & Jerk Complex
E2M x 5 sets*:
3 Hang Power Cleans
3 Front Squats
3 Push Jerks
Monday 8.20.18
1. "Country Mile"
For time:
1 Mile Run
50 Wall Balls (20/14)
40 Box Jumps (24/20)
30 Burpees
20 Power Snatches (115/80)
2. Pausing Snatch Pulls*
5x2 @ 98% 1RM Snatch
*2 second pause at Position 2
Friday 8.17.18
1. "Free Fall"
AMRAP 20
200m Run
20/14 Cal. Row
20 KB Swings (53/35)
20 Wall Balls (20/14)
2. Pull Ups (Strict):
Max Reps
3. Bench Press:
1 x 7 (max load)
4. Deadlift:
1 x 7 (max load)
Thursday 8.16.2018
1. GOAT Day
EMOM 30
Min 1: Conditioning
Min 2: Gymnastics
Min 3: Sledgehammer Strikes
2. ROMWOD
Wednesday 8.15.2018
1. "Big Clean Complex"
6 Sets of:
High Hang Squat Clean+Hang Squat Clean+Squat Clean+Push Press+High Hang Squat Clean+Hang Squat Clean+Squat Clean+Push Jerk+High Hang Squat Clean+Hang Squat Clean+Squat Clean+Split Jerk
2. Midline
10:00 Recovery Bike
On the: 2:00, 4:00, 6:00, 8:00 Max L-Sit Hold