June 26 – July 1, 2017

MondayTuesdayWednesdayThursdayFridaySaturday For Time: (30min cap) 30 pull-ups 3 Laps 20 Thrusters (115/95/65/45) 3 Laps 20 Thrusters 3 Laps 30 pull-ups 26 Min AMRAP: 30 1-arm KB Swings (35/20/15) 12 1/2 Burpees 20 1-arm KB Situps 12 1/2 Burpees 10 1-Leg KB RDL 12 1/2...

June 19 – June 24, 2017

MondayTuesdayWednesdayThursdayFridaySaturday A) *Core Stability* (8mins) KB Press/OH Walking Lunge combo 3 x 5/12 each B) 3 Rounds For Time: (12 Min) 15 Deadlifts (185/155/95/75) 7 1/2 Burpees 15 Med Ball Straight Leg Crunches (20/14/10) 7 1/2 Burpees 15 Plank Up...

June 12 – June 17, 2017

MondayTuesdayWednesdayThursdayFridaySaturday 28min AMRAP: 1/2 lap Med Ball sprint (20/14) 10 Med Ball GTO 1/2 lap Med Ball sprint 15 Push-ups 20 Hollow Rocks A) For Time: (10min cap) 30 squat clean thrusters (135/95/75/55) B) 8 x 200m Sprint on Rower (12mins) :30 rest...

June 5 – June 10, 2017

MondayTuesdayWednesdayThursdayFridaySaturday For Time: (27min cap) 4 Rounds: 10 Burpees 15 Pullups 30 KB Swings (53/35/25) 40 KB Backward Lunges (35/25/20) 50 Mountain Climbers A) 5×7 Power Cleans (10min) B) 15min AMRAP: 1/2 Lap Sprint 0:10 Rest 1/2 Lap Sprint 20...