Thursday 9.5.19

4 Rounds

1:00 Cal Bike

1:00 Toes to Bar

1:00 Rest

1:00 Box Jump Over 24/20"

1:00 Single Arm DB Hang Clean Thruster 35/20lb

1:00 Rest

Jack Langley
Wednesday 9.4.19

“The Chief”

5 Rounds

AMRAP 3:00

3 Power Clean 135/85lb

6 Push Up

9 Air Squat

Rest 1:00 Between Rounds

Jack Langley
Tuesday 9.3.19

Push Press

5-5-5-5-5

Inverted Row

8-8-8-8-8

AMRAP 15:

50 Double Under

25 American KB Swing 53/35lb

25 Abmat Sit Up

Jack Langley
Monday 9.2.19

Snatch

3-3-3-2-2-2-1-1-1

“Speed Demon”

For Time:

40/35 Cal Row

30 Front Squat 95/65lb

20 Over the Bar Burpee

Jack Langley
Sunday 9.1.19

"The Endless Summer"

AMRAP 30:

200m run

20 HSPU

200m run

20 DB Box Step Over 35/20lb

200m run

20 Pull Up

200m run

20/15 Cal Bike

Jack Langley
Saturday 8.31.19

“Saved By The Barbell”

3 rounds for max reps of:

1:00 Burpee

1:00 Wall Ball 20/14lb

1:00 Deadlift 115/75lb

1:00 MB Sit Up 20/14lb

1:00 Hang Power Clean 115/75lb

1:00 Rest

Jack Langley