AMRAP 6
6/6 Alt. DB Deadlift
6 DB Push Press
8/6 Calorie Row
6 Burpees
2 High Hang Power Snatch
2 Hang Power Snatch
1 Hang Snatch
3 Rounds:
20 Alternating DB Hang Power Snatch (50/35)
15 DB Push-Press
15/12 Calorie Row
15 Up-Downs
AMRAP 10
200m Run
5 Push-ups
6 Step-ups
7 Ball Slams
8 Air Squats
400m Med Ball Run (20/14)
60 Box Step-ups (50/35)
60 Push-ups
400m Run
60 Push-ups
60 Box Step-ups
400m Run
Jul 30th is World Trafficking Day. With increased awareness about this horrible reality, let us hope that we can put an end to it.
AMRAP 10
200m Run
5 Push-ups
6 Step-ups
7 Ball Slams
8 Air Squats
400m Med Ball Run (20/14)
60 Box Step-ups (50/35)
60 Push-ups
400m Run
60 Push-ups
60 Box Step-ups
400m Run
Jul 30th is World Trafficking Day. With increased awareness about this horrible reality, let us hope that we can put an end to it.
2-3x:
100 meter run
10 spiderman lunges
10 pvc pass throughs
10 Samson stretch
10 dynamic 90’s (5 each arm)
10 minute ladder:
double db hang cleans
burpees
rest 3 minutes
10 minute ladder:
double db shoulder press
box/bench dips
rest 3 minutes
10 minute ladder:
double db thrusters
hand release push ups
8 minute AMRAP:
100 meter run
10 reverse lunges
10 push ups
10 Samson stretch
10 ab mat sit ups
25 minute AMRAP:
100 air squats
90 ab mat sit ups
80 alternating lunges
70 calorie row
60 second plank
50 DU or 150 single jumps
40 Russian twists
30 burpees
20 leg raises
10 hand release push ups
AMRAP 10
200m Run
5 Burpees
10 Air Squats
5 Push-ups
10 Sit-ups
For Time:
Buy in: 800 Meter Run
20 Calorie Row
20 Bent Over Rows
20 Burpees
20 Single Arm Gorilla Rows
100 DU/200 singles
20 Single Arm Gorilla Rows
20 Burpees
20 Bent Over Rows
20 Calorie Row
Buy out: 800 Meter Run
AMRAP 5
50 Jumping Jacks
40 Slow Bicycle Crunches
30 Alternating DB Toe Taps
20 Reverse Lunges
Spend 12 minutes buidling to a heavy set of 2 Deadlifts. Not working for a 2 rep max.
Review all movements.
21-15-9
Deadlift (225/155)
Bent Over Rows (50/35)
Rest 2:00
9-12-15
Deadlift (183/135)
Burpee SA Gorilla Rows (50/35)*
*r/l Gorilla Row=1 rep
2-3x:
100 meter run
10 reverse lunges
10 walkouts
10 strict mountain climbers
10 pvc good mornings
10 pvc pass thrus
10 pvc o/h squats
every 3 minutes for 15 minutes:
10 hang squat clean
20 ab mat sit ups
at minute 18 begin:
600 meter run
then:
21-15-9
calorie row
push ups
hang power snatch
deadlifts
then:
600 meter run
2x:
250 meter row
10 PVC pass thrus
10 dynamic 90’s (5 each way)
10 walkouts
10 air squats
10 side squats (each way)
Interval Training:
40 seconds of work
20 seconds rest
4 Rounds:
shoulder press
plank jacks
goblet squats
Rest 2 minutes
4 Rounds:
hang power cleans
mountain climbers
kb swings
3 Rounds
:30 Row
:30 Single DB Strict Press
:30 Up-Downs
On a 12:00 Running Clock…
Build to a 2RM Push Press.
AMRAP 14
5 Push Press (135/95)
15/12 Calorie Row
25 KB Swings (53/35)
