Monday, August 1st @ 6PM

Bench Press
3-3-3-3-3

Row 1000m

Sunday, July 31 @ 1PM

Frontsquat
5-5-5-5-5


9-12-15 reps for time
55# Db Snatches/arm
Dips

July 28

Weighted Push-Ups
3-3-2-2-2-1-1-1-1

Basketball after

July 27

For time

800m Run

40 Goblet Squat (55#) 

20 Turkish Get-ups (55#; 10/side)

10 Strict Muscle-Ups

July 26

For time
500m row

21-15-9 reps for time
275# Deadlift
Knees-2-Elbow

July 25

Strength: Bench Press

3-3-3-3-3

3 rounds untimed
10 Pull-Ups Strict
10 HSPU
10 Dips

July 23

For time
Run 1 mile
Rest half the time it took to run the first mile
Run 1 mile

July 22

5 rounds, untimed
AMRAP Push-Ups
AMRAP Pull-Ups
AMRAP Squats

Rest no more than 3 minutes between rounds

July 17

AMRAP 15
55#/35# Burpee Squat Clean Thrusters, 9 reps
Muscle Ups, 3 reps

July 16

3 rounds for time
55# Db Swings, 21 reps
Burpees, 15 reps
222# Deadlift, 9 reps

July 15

21-18-15-12-9-6-3 for time:

Pull-ups

Handstand Push-ups

Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping. Chalk may be used.

July 13 @ 6PM

Bench Press
Find your 1RM

July 10 @ 6PM

Deadlift
3-3-3-3-3

July 6

10-to-1 Ladder for time
185# Front Squat
Handstand Push-Up

July 6

7 rounds
10 Pull-Ups
10 Burpees
10 2-pood Db Swings

July 5

Backsquat
3-3-3-3-3

AMRAP 5
185# Deadlift, 3 reps
Push-Ups, 10 reps

July 2

Run 2.5 miles for time

July 1

AMRAP 12
185# Bench Press, 3 reps
225# Squat, 5 reps