14 Aug 2018

Part 1) 20 minutes:
Deadlift: 4-4-4-4-4

Part 2) (16 minutes)
As many rounds as possible in 12 minutes, in teams of 3:
Person 1: Run 200m
Person 2: Hollow Hold
Person 3: Turkish Get-Up
*Rotate when the runner gets back*

13 Aug 2018

Part 1)
Unilateral Leg Strength & Handstand work

Part 2)
For time, with a 8 minute CAP:
20 US KB Swings @ 24kg/16kg
20 Box Jumps @ 24″/20″
20 Toes-to-Bar
20 Burpees
20 Toes-to-bar
20 Box Jumps @ 24″/20″
20 US KB Swings @ 24kg/16kg
TOTAL Reps: 140

12 Aug 2018

Part 1)
4 Rounds for load
5 OHS w/3 sec pause in bottom
8 DB Cuban Press

Part 2)
5 Rounds for time of:
10 Single DB Thrusters @ 22.5kg/15kg (5L/5R)
50 Double Unders
(10 minute cut-off)

10 Aug 2018

Part 1)
Farmers Carry 12m (two hands)
30 Second Back Planche Hold

Part 2)
Saturdayz are 4 da Tabata’z
Tabata 1: Rowing
– Rest 1 minute –
Tabata 2: Sit-Up
– Rest 1 minute –
Tabta 3: Double Unders
– Rest 1 minute –
Tabata 4: Super Hold

09 Aug 2018

“Murph”

For Time:
Run 1 Mile
then…
100 Pull-Ups
200 Push-Ups
300 Squats
then…
Run 1 Mile
*Partition the work in the middle as you see fit but the mile must be at the start and end.
*45 minute CAP*

08 Aug 2018

Part 1)
Meat Hooks & Side Planks

Part 2)
Human Flag (Side Lever)

Part 3)
Shoulder Love

07 Aug 2018

Part 1)
Back Squat 5-5-5-5

Part 2)
Partner Workout – 10 minute AMRAP
4 Hang Power Snatch @ 50/35kg
8 BLOB’s
– You go, I go

06 Aug 2018

Part 1)
Bent arm strength – Week 1 of new push/pull

Part 2)
10 minute AMRAP:
12 V-Ups
24 Lateral Jumps over the Dumbbell

05 Aug 2018

Part 1)
Handstands & Legs

Part 2)
“Red Line”
21-15-9 reps for time:
Burpee Box Jumps @ 24″/20″
US KB Swings @ 32kg/24kg

03 Aug 2018

Part 1)
Bar Complex work – Kipping Toes-to-bar & Pull-Ups

Part 2)
AMRAP in 20 minutes:
30 Toes-to-Bars
30 Box Step-Ups w. (24kg/16kg) @ 20″
30 Pull-ups
30 Burpees