Monthly Archives: August 2015

8 minute AMRAP

5 Power Snatches (95/65)

5 Overhead Stationary Lunges

5 Pull Ups

5 Toes to Bar

Strength

Back Squats

For total Reps

7mim AMRAP

1000m row

Box Jump Overs (24/20)

Strength EMOM-7 mins

5-push press

For time
2 rounds
5 wall climbs
10 Power cleans (135/95)
15 Deadlifts
10 power clean
5 front squats

Strength
Clean high pulls & deadlifts

Badger

3 Rounds For Time:
30 Squat clean (95/65)
30 Pull-ups
Run 800 meters

or

Gallant

Run 1 mile w/wallball (20/14)
60 Burpee pull-ups
Run 800 meters w/wallball (20/14)
30 Burpee pull-ups
Run 400 meters w/wallball (20/14)
15 Burpee pull-ups

*Modify as needed*

Tabata for reps

8 rounds :20 work :10 rest

Double Unders

Squats

Rest 1 minute

8 rounds :20 work :10 rest

Thrusters (75/55)

Power Snatch (75/55)

200m Farmers Walk (55/35)

20m Broad Jump

40m Bear Crawl

200m farmers walk

*If you drop the kettlebells perform 15 swings before continuing the farmers walk*

For Time:

10 Deadlifts (315/215)

20  Burpees over the Bar

30 Chest to Bar Pull ups

20 Burpees over the bar

10 Deadlifts (225/125)

For time:

100m Sled pull (100/60)

400m run

Then Complete

20 Toes to Bar

10 Squat Cleans (135/95)

“Fight Gone Bad!”

Three rounds of:
Wall-balls (20/14)
Sumo deadlift high-pull (75/55)
Box Jumps (24/20)
Push-press (75/55)
Row (Calories)

*1 minute rest after 5th exercise

*1 minute for reps at each exercise

At home

Timed Mile or 5K