Month: July 2017

4-5 rounds
5 deadlift: sumo or conv (ahap)
200m run
10 t2b
handstand walk 1/2 turf or scale as needed

rest

*scale for handstand walk is a hold for 20 sec.or feet on a box
a spotter may be used

cluster
5-5-5

4 rounds
200m run
rest 2 min

*score is total on clock after 4th run

Amrap in 20 min
5 shoulder to overhead (ahap)
10 sit ups
400m run
5 burpees

muscle clean
5-5-5

clean complex 6 sets
2 drop cleans
1 hang clean above knee
100m run
rest

1 min barbell facing burpee challenge

Deadlift
5-5-5

4-5 rounds
5 thrusters (ahap)
10 burpees
rest

 

z-press
10-10-10

4 rounds (no clock)
5 front squat 135/95# (no rack)
10 alternating shouder taps l/r=1
100m run

Burpee week:

 

 

back squat
10-10-10

3 rounds
10 snatches 95/65#
10 box jump24/20#
100m run

 

split jerk
2-2-2-2

amrap in 10 min
10 cleans 135/95#
10 burpee box jump

pick one:
50 grasshoppers l/r = 1
100 toe touches
50 hollow rocks

amrap in 15 min
5 push press 135/95#
10 t2b
10 walking lunges l/r = 1
400m run

Plank hold for time

3-4 rounds
3 back squats w/3 sec pause (ahap)
15 hollow rocks
5 single arm dumbbell press
plate push down and back

pick one:
50 grasshoppers l/r = 1
100 toe touches
100 kayaks