Category: Blog

A. Tabata (30 sec Work, 15 sec Rest, 8 Rounds): Single Arm KB Clean and Press, Left Single Arm KB Front Squat, Left Single Arm KB Clean and Oress, Right Single Arm KB Front Squat, Right B. 5-4-3 Wave Shoulder Press.

A. 5 Rounds for Time: 10 Deadlift 20 Pull-ups 30 Sit-ups 40 Push-ups RX: 70/50lb Sandbag B. 3-3-3-3-3 Weighted Dips.

A. 10 Minute AMRAP: 10 Sandbag Power Clean 12 SB Over the Shoulder 14 Burpees B. 3-3-3-3-3 Back Squat, work to 85% 1RM.

A. Run 5K for Time Then, 3 Rounds of: 15 Toes to Bar 15 Weighted Glute Bridge B. 3-3-3-3-3 Weighted Pull-up.

A. Tabata (20 sec Work, 10 sec Rest, 8 Rounds): Single Arm KB Clean Left Single Arm KB Press Left Single Arm KB Clean Right Single Arm KB Press Right B. 2-2-2-2-2 Front Squat.

A. 6 x 300m Run. Rest 1:30 Between Intervals. Then, 3 Rounds for Time: 10 Weighted Glute Bridge 10 Jumping Squats B. 3-3-3-3-3 Weighted Dips.

A. 2-2-2-2-2 Clean. Work to 90%+ 1RM. B. 4 Rounds for Time: 30 Push-ups 10 Thrusters 15 Sandbag Row 5 Sandbag Clean and Press RX: 70/50 lb Sandbag

A. 18 Minute AMRAP: 8 Weighted Dips 10 KB Swings 12 Sandbag Floor Press RX: 70/50lb Sandbag B. 3-3-3-3-3 Weighted Pull-ups.

A. 2-2-2-2-2 Front Squat @ 90+ 1RM. B. 8 Rounds for Time: 8 Toes to Bar 10 Lunges 8 Box Jumps

A. 5 Rounds for Time: Run 200m 20 Pull-ups 15 Shoulder Slams 10 BF Burpees RX: 70/50lb Sandbag B. 5-5-5-5-5 Weighted Pull-ups.