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Greg G.

Thursday August 24

August 24, 2017

Part 1 Sumo Deadlift (31X1 tempo) Build to a 3 rep max in 20 minutes Part 2 50 Squats 25 SDHP (95/65) 40 Squats 20 SDHP 30 Squats 15 SDHP 20 Squats 10 SDHP 10 Squats 5 SDHP

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Adam F.

Wednesday August 23

August 23, 2017

3 rounds for time: Run 400 meters 21 Push Jerks (135/95) 1 Legless Rope Climb + 1 Rope Climb

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Jimmy T.

Tuesday August 22

August 22, 2017

"Open Workout 14.4" As many rounds and reps as possible in 14 minutes of: 60 Calorie Row 50 Toes to Bar 40 Wall Balls (20# - 10' target/14# - 9' target) 30 Cleans (135/95) 20 Muscle Ups

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Paddy Mac

Monday August 21

August 21, 2017

Part 1 Back Squat 5-5-5-5-5-5 Part 2 10 rounds for time: 5 DB Hang Squat Cleans (50/35) 5 DB Burpees

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Sophia

Friday August 18

August 18, 2017

Complete as many rounds as possible in 15 minutes of: 12 GHD Situps 9 Hang Power Cleans (135/95) 6 Sandbag Squats (200/150)

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Angelo

Thursday August 17

August 17, 2017

3 rounds for time: Run 800 meters 40 Alternating DB Snatches (50/35) 20 Ring Dips

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Michelle P.

Wednesday August 16

August 16, 2017

Climb the ladder as high as possible in 3 minutes of: 3,6,9...Thrusters (95/65) 3,6,9...Pullups rest 3 minutes Climb the ladder as high as possible in 3 minutes of: 2,4,6...Thrusters (115/80) 2,4,6...Chest to Bar Pullups rest 3 minutes Climb the ladder as high as possible in 3 minutes of: 1,2,3...Thrusters (135/95) 1,2,3...Bar Muscle Ups

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