Friday 7/2

For time-(26 min time cap)
Run 800m
10 single arm devil press
20 leg raises
Run 600m
10 single arm devil press
20 leg raises
Run 400m
10 single arm devil press
20 leg raises
Run 200m
10 single arm devil press
20 leg raises

Wednesday 7/1

For time-(15 min cap)
150 KBS

*EMOM 8 sit-ups including minute 0

Tuesday 6/30

5 Supersets of:
6 Strict press
9 Bent over row

*Rest 2 minutes after each set

10-1(time cap 16 mins)
Push press 95/65#
Burpees over barbell/DB

*35 Du after each round

Monday 6/29

EMOM 14 minutes alternating
4 power cleans
4 front squats

16 min amrap-
Run 400m
12 deadlifts 155/105#
24 alternating v-ups

Thursday 6/25

5 rounds-
Run 400m/2 minutes
25,20,15,10,5 Hang cleans
25,20,15,10,5 T2B/v-ups

Wednesday 6/24

30 Minute EMOM
M1: 10-12 KB Swings
M2: 10-12 Pushups
M3: 10-12 Pistols/Air Squats
M4: 15-20 Situps
M5: Rest

Tuesday 6/23

16 Minute AMRAP
50 DU
15 Deadlifts
12 Lateral burpees over the bar

Monday 6/22

Every 3 minutes for 18 minutes-
200m Run
12 Hang Power Snatch/Alternating DB Snatch

Rest remainder of 3 minutes once you complete the round. Scale reps to finish in a maximum of 2 minutes.

Empty Barbell or dumbbell bicep 21s
Rest 1 minute
10-20 barbell or DB strict press
x3

Friday 6/19

50-40-30-20-10
KB Swings
Mountain Climbers
Pushups

Thursday 6/18

18 Minute AMRAP
60 DU
20 DB Squats/Air Squats
20 Alternating V-ups

:30 second wall sit
:5 second transition
:30 left side plank hold
:5 second transition
:30 right side plank hold
Rest 30 seconds
X3