Category: Blog

Run 2 miles. Post time to comments.

A. 12 Minute AMRAP: 18 Push-ups 15 Shoulder to Shoulder 12 Power Clean and Press RX: 70/50 B. 5-4-3-2-1 Clean. Start @ 80% 1RM.

A. 3-2-1 Wave Deadlift. Start @ 70% 1RM B. 21-18-15-12-9 for Time: Deadlift BF Burpee Over Bag Lateral Hop RX: 50/30 lb Sandbag

A. 22 Minute AMRAP: 10 Pull-ups 14 Push-up Pull-under 16 Upright Row B. 5-5-5-5-5 Shoulder Press. Work to 80% 1RM.

A. 4 x 800m Run (Rest 2 min between intervals) B. 3 Rounds for Time: 15 Bent Over Row 20 Thrusters 25 Toes to Bar RX: 70/50 lb Sandbag

A. 21-18-15-12: Shoulder Slam Front Rack Lunge Deadlift B. 5-4-3 Wave Deadlift. Start @ 60% 1RM.

A. 18 Minute AMRAP: 10 Pull-ups 20 Push-ups 20 Box Jumps 10 Over the Shoulder RX: 70/50 lbs B. 3-2-1 Wave Push Press. Start @ 70% 1RM.

A. 5-4-3-2-1 Back Squat. Start @ 80% 1RM. B. 8 x 200M Sprint (1:1 Work:Rest)

A. 5-4-3-2-1 Back Squat. Start @ 80% 1RM. B. “The Bear” 3 Rounds of the complex: Power Clean Front Squat Push Press Back Squat Push Press Repeat flow 7 times without putting down the bar>. Increase weight each round.

A. 10 Rounds for Time (45 secs work/30 secs rest): Single Arm KB Snatch Right Single Arm KB Press Right Single Arm KB Swing Right Single Arm KB Snatch Left Single Arm KB Press Left Single Arm KB Swing Left B. 3-3-3-3-3 Shoulder Press. Work to 85% 1RM.