Monthly Archives: 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