Thursday, August 17th 2017

Workout of the Day:

2 Rounds:
25 Deadlifts (185/135)
50 Wall Balls (20/14)
50/35 Assault Bike or 1000/750 Row

Wednesday, August 16th 2017

Workout of the Day:

For Time:
15-10-5
Kettlebell Swings (70/53)
Toes to Bar

800 Meter Run w/ Med-Ball or Plate Carry

5-10-15
Kettlebell Swings (70/53)
Toes to Bar

Tuesday, August 15th 2017

Workout of the Day:

“Freedom Trail”

AMRAP 3, Rest 3:00
21/15 Calorie Row
21 Erg Burpees
Max Thrusters (75/55)(65/45)

AMRAP 3, Rest 3:00
18/12 Calorie Row
18 Erg Burpees
Max Thrusters (95/65)(75/55)

AMRAP 3, Rest 3:00
15/10 Calorie Row
15 Erg Burpees
Max Thrusters (115/80)(95/65)
AMRAP 3
12/8 Calorie Row
12 Erg Burpees
Max Thrusters (135/95)(115/75)

Wednesday, August 9th 2017

Workout of the Day:

AMRAP 7
Power Snatch (115/80)
EMOM: 7 Wall Balls (30/20)
*Wall Balls start on the 0:00

Tuesday, August 8th 2017

Workout of the Day:

In Pairs, For Time:
30 Clean & Jerks (225/155)(185/135)(135/95)
*Athletes will alternate every rep

Conditioning:

3 RFT:
500 Meter Row
400 Meter Run
rest 3:00 between rounds