August 30, 2018

Warm up 

Coach Led 

Strength / Skill

Front Squats 

2-2-2-2-2 @ 3010 

Load every set 

Workout 

50 wall balls 

400m run 

25 wall balls 

400m run 

10 wall balls 

400m run 

for time 

August 29, 2018

Warm up

Coach led 

Strength / Skill

Overhead squats 

65% if your max from last week 

4 x 3 (no tempo)

Workout 

500m row buy in 

15 pull ups 

10 handstand push ups 

5 bBJ overs 

800m run 

X 3 w/20 min cap 

August 27, 2018

Warm up 

Coach Led

Strength / Skill

Back squats 

Workout 

3 tngpc 

6 bobs 

50 double unders 

4 rft

August 22, 2018

Warm up 

Coach led 

Strength / Skill 

Overhead squats 

5-4-3-2-1-2-3-4-5

Work heavy on all sets 

Workout 

500m Row 

10 kbs 

10 burpees 

20 Mat sits 

3 rounds time each round 

August 20, 2018

Warm up

Coach led 

Strength / Skill 

Back Squats 

5 x 3 @ 4010 

Workout 

15 hang power cleans 

10 burpees over the bar 

10 Toes to bar 

4 x for time 

August 16, 2018

Warm up 

Coach Led 

Strength / Skill

Deadlift @3101 5 reps 

65-70% x 4 sets 

Workout of the day 

300m row 

20 ub kb swings 

30 double unders 

40 wall balls 

3 x  around the world 

August 15, 2018

Warm up 

Coach Led 

Strength / Skill

Shoulder press 

Build a 6 rep max 

Workout 

10 Wall balls 
10 box jump step downs 
10 burpees 
10 HPC 135/85#

5 rounds for time

12:00 min CAP 

August 13, 2018

Warm up 

Coach led 

Strength / Skill

Sorensen hold (2 min hold)

Back Squats build 1 rep max 

Workout 

10 min AMRAP
7 Dead lifts 225/135#
14 Strict push ups
21 box jumps

August 10, 2018

Warm up 

Coach Led 

Strength/ Skill

Sumo deadlift 

Workout 

45 sec max effort at ea station 
rest 30 sec (transistion)

Row (calories)
wall balls 
box jumps 
Burpees 

Score reps 

4 rounds 

August 9, 2018

Warm up

Coach Led 

Strength / Skill 

Over head squats 

Build a 4 rep max 

Workout 

1-10 

Front squats 

10-1 

Burpees over the bar

Formtime 

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