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July 31, 2018

Conditioning

“Kelen Helly”

For Time:

1 Round of “Kelly”

2 Rounds of “Helen”

1 Round of “Kelly”

1 Round of Kelly:

400m Run

30 Box Jumps @24"/20"

30 Wall Balls @9/6kg

1 Round of Helen:

400m Run

21 Kettlebell Swings @24/16kg

12 Pull-ups

July 30, 2018

Conditioning

“Nose Bleed”

AMRAP 15:

27 Calorie Row

21 Deadlifts @60/40kg

15 Burpees

9 Push Press @60/40kg

July 27, 2018

Strength

Build to Heavy Set of 3 Front Squat

Conditioning

“Crow’s Nest”

AMRAP 5:

15-12-9 reps

Kettlebell Swing @32/24kg

Front Squat @60/40kg

Calorie Row

Rest 5 Minutes

AMRAP 5:

15-12-9 reps

Kettlebell Swing @32/24kg

Front Squat @55/35kg

Calorie Row

July 26, 2018

Conditioning

4 Rounds For Time:

400 Meter Run

4 Ring Muscle-ups

40 Double Unders

July 25, 2018

Strength

Build to a Moderate Triple Deadlift

Conditioning

“Floor It”

E4MOM 4Rounds

15 Walking Lunge

15 Deadlifts @80/60kg

15 Calorie Row

July 24, 2018

Conditioning

“Figawi”

AMRAP 18:

16 Calorie Row

12 Chest to Bar Pull-Ups

8 Alternating KB Snatches @32/24kg

July 23, 2018

Strength

Build to a Heavy Single Squat Clean Thruster

Conditioning

“Chalant”

For Time:

21 Lateral Barbell Burpees

21 Power Cleans @60/40kg

15 Lateral Barbell Burpees

15 Hang Squat Cleans @60/40kg

9 Lateral Barbell Burpees

9 Thrusters @60/40kg

July 20, 2018

Conditioning

“Roped In”

For Time:

50 Calorie Row

400 Meter Run

30 Power Snatches @50/35kg

400 Meter Run

5 Rope Climbs

July 19, 2018

Conditioning

“Mani-Pedi”

Every2MOM 7 Rounds

36 Double Unders

9 Toes to Bar

3 Power Cleans @75%+

July 18, 2018

Strength

Build to Heavy Set of 5 Push Press

Conditioning

“Speed Boat”

3 Rounds For Time:

30 Calorie Row

25 Wallballs @9/6kg

20 KB Clean and Jerks @24/16kg

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