Category

WORK 5-8 Thrusters, OTM for 10 Min Every minute on the minute (for 8 min): 5-8 reps of: thruster Work 4 rounds of: 10 reps of kettlebell swing at 70/53 lb 10 reps of toes-to-bar 10 reps of burpees 10 reps of shoulder-to-overhead at 135/95 lb

Strength  Strict-Press, 3-3-3-3-3 Work  5 Rounds Of: 200meter run 5 thruster (135#/95 #) 10 pull-ups 20 walking lunges(45#/25#)! Midline  Partner Wheel-Barrow

Strength Front-Squat, 5×5 Work  For Time Run 200-200-200-200 Wall-Ball 40-30-20-1 (M=20/W=14) Midline TBA

Strength Back Squat (light) due to 15.2 Work  Dogtown Mile time trial ( if doing 15.2 ) if not doing 15.2 then do following AMRAP 20: 1 Dead Lift, 405/285 10 TTB 15 Bar Facing Burpees

Strength  Heavy Sled Pushes immediately into  3 Box Jumps Work AMRAP 15  min 30 Jumping Lunges 30 Kettlebell Swings (53/35) 30 Push-Ups

Strength : Deadlift 5×3 @ 85 – 90 % Work:  2 Min AMRAP:  Burpees 4 Min AMRAP:  KB-Swings 2 Min AMRAP:  Burpees 53#/35# Something special… Core Work

Strength : Power Clean 5×2 @ 80-85 % of 1 RM Work  With a running clock… A. AMRAP 5 12 Box Jump Overs, 24/20″ 12 Bar Facing Burpees 12 Front Squats, 135/95 Rest 5 Minutes B. AMRAP 5 10 Box Jump Overs, 24/20″ 10 Bar Facing Burpees 10 Front Squats, 135/95 Rest 5 Minutes C. AMRAP 5

Workout 15.1 9-minute AMRAP: 15 toes-to-bars 10 deadlifts 5 snatches (M 115 lb. / F 75 lb.) Workout 15.1a 1-rep-max clean and jerk 6-minute time cap Scaled (Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-

Strength Strict Press 5×3 @ 80-85 of 1 Rep Maximum Work  Weighted Walking Overhead Lunges  30-30-30-30 yards  (#35/ 25#) KB-Swing 30-20-10 (53/35) Cool-Down ( Trainers choice)

DeadLift, 5×7 @75% 21-15-9 Clean and Jerk (135/95) Box Jump (24/20)