June 29, 2019

The Fast and the Furious

20 Burpees
400-m Run
20 Pull-ups
3 rounds

June 27, 2019

Pain Optional

EMOM 12 min.
3 Front Squats
(225/155 lb.)
AMRAP Muscle-ups for
the remainder of the minute.

June 26, 2019

10 Push-ups
15 Box Jumps (30/24 in.)
20 Air Squats
5 rounds

June 25, 2019

9-15-21
Deadlifts (185/135 lb.) Knees-to-Elbows
After each round, perform 500-m Row. 

June 24, 2019

1RM Power Snatch

June 21, 2019

Power Lift #2

Back Squat

Speed #2

Run 100 m TT

June 20, 2019

150 Single-unders
50 Mountain Climbers
25 Dragon Flags
25 Candlesticks
50 Mountain Climbers
150 Single-unders

June 19, 2019

Body-weight Gone Bad

1 min. Rope Climbs
1 min. Burpee Box Jumps (24/20 in.)
1 min. Sit-ups
1 min. Walking Lunges
1 min. Rest
3 rounds

June 18, 2019

14 Cluster (Clean) Wall Balls (20/14 lb.)
7 Push Presses (155/105 lb.)
AMRAP 16 min.

June 17, 2019

Row 5 k TT

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