17.08.31

Fitness
A. Deadlifts-
4×4-6, build as needed 9, Rest 2 minutes

B. For time:
21-15-9
Alt DB snatches, tough
Push ups

Performance
A. Deadlifts-
4×4 @ RPE 9, Rest 2 minutes

B. For time:
21-15-9
Alt DB snatches (80/55)
Ring dips

17.08.30

Fitness
A. Build to a tough weight in 15 minutes:
Hang power snatch x 2 + power snatch
*reset bar on floor for the power snatch, no TNG

B. 6 rounds for time:
10 Jumping pull ups
10 Goblet squats, heavy
10 Burpees

Performance
A. Build to a tough weight in 15 minutes:
Hang power snatch x 2 + power snatch
*reset bar on floor for the power snatch, no TNG

B. 6 rounds for time:
10 Pull ups
10 Front squats (135/95)
10 Burpees

17.08.29

Fitness
A. Back squats-
4×4-6, Build as needed, Rest 2 mins

B. Single arm KB row w/ split stance-
3×6-8/side,R60s

C. 5 minute AMRAP-
14 Wall balls, tough
7 Ball slams

Performance
A. Back squats-
4×4 @ RPE 9, Rest 2 minutes

B. Single arm KB row w/ split stance-
3×6-8/side,R60s

C. 5 minute AMRAP-
14 wall balls, (20/14)
7 Toes-to-bar

17.08.28

Fitness
Teams of 2, partners alternating rounds
8 Minute AMRAP:
16 Kettlebell Swings, tough
8 Tough ring rows
Rest 4 minutes, then…
8 Minute AMRAP:
8 Box jumps, tough
8 HR Push ups
Rest 4 minutes, then…
8 Minute AMRAP:
8 Alternating Dumbbell SA clean + press, tough
8 Burpees to 45lb plate

Performance
Teams of 2, partners alternating rounds
8 Minute AMRAP:
16 Kettlebell Swings (53/35)
8 Strict Pull-Ups
Rest 4 minutes, then…
8 Minute AMRAP:
8 Box jump overs (24/20)
8 HR Push ups
Rest 4 minutes, then…
8 Minute AMRAP:
8 Alternating Dumbbell SA clean + press (80/50)
8 Burpees to 45lb plate

17.08.26

Fitness-

Teams of two with one person working at a time.
For time:
60 Snatches, tough
60 Assault bike calories
60 Thrusters, tough
60 Row calories
60 Back squats, tough
60 Assault bike calories
60 Power cleans, tough
*Every time a set is broken, team must complete 10 alternating burpees.

Finisher:
Tabata sit-ups

Performance-

Teams of two with one person working at a time.
For time:
60 Thrusters (75/45)
60 Assault bike calories
60 Snatches (95/65)
60 Row calories
60 Power cleans (135/95)
60 Assault bike calories
60 Back squats (185/135)
*Every time a set is broken, team must complete 10 alternating burpees.

Finisher:
Tabata sit-ups