July 31, 2020

5 rounds of 1:30 min-

200m row 

DB hang power cleans for remaining time

***rest 1 min between sets

July 30, 2020

Buy in-800m run

Then 2 rounds of-

10 db OH squats (each side)

10 burpees

10 dB reverse lunges (each side)

10 burpees

Buy out-800m run

July 29, 2020

4 rounds of-

10 plate bicep curls 35/15

100m plate walk (bend arms 90 degrees holding plate in front)

**rest 90 sec between sets***

July 29, 2020

12 min AMRAP-

12 kb deadlifts 70/53

12 box jump overs

12 lying T2KB

July 27, 2020

Elizabeth (revised) 21-15-9 reps for time of:

Db power cleans 50/35

Box tricep dips 

July 24, 2020

21-15-9

Alt. OH slam ball Jumping lunges (or alt OH reverse lunges in place)

Slam ball over the shoulder 20/16

Burpees

July 23, 2020

4 min Tabata-

Up and down planks

Rest 1 min

4 min tabata-

Hollow rocks (or hollow hold)

Rest 1 min

4 min tabata-

Crossbody mountain climbers

July 22, 2020

15 min AMRAP-

200m Run 

10 SA dB Strict presses (R) 40/25

10 SA dB Strict presses (L)

July 21, 2020

4 RFT-

20 kb Weighted step ups 24”/20”

20 kb snatches 50/35

July 20, 2020

CHELSEA (revised)

30 min EMOM-

5 sit-ups 

10 pushups

15 air squats 

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