Partner Thursday

400 Meter med ball run 
100 Behind the back press (45lbs) 
400 Meter med ball run

 

8 Min AMRAP

3 Hang Power Cleans

3 Front Squats

3 Shoulder to Overhead

ADV - 135/95

INT - 115/ 75

NOV - 95/53

 

2 Rounds 

1 minute per station

30 second rest after each station

Calorie Row

KB Swings

Pull Ups

Slam Balls

 

ADV - 60+/53 Chest 2 bar pull ups

INT - 53/35

NOV - 35/25

 

8 Minute AMRAP

8 Pull Ups (ADV Chest to bar pull ups)

8 Dumbell Snatches

8 Burpees 

 

MindFrug Friday
35 Minute Time Cap
 
1 Mile Run
10 Hand - Release Push Ups
20 KB Swings (53/35)
30 Pull Ups
40 Air Squats
50 Situps
40 Air Squats
30 Pull Ups
20 KB Swings (53/35)
10 Hand - Release Push Ups
1 Mile Run
 
 
 
 
 

Partner Thursday

10 Minute Time Cap

100 KB Swings

then

60 Pull ups

** Partner Holds Top of Deadlift **

ADV - 155/115

INT - 135/95

NOV - 115/75