8.17.19

2 Rounds
90 Wall Balls
80 KB Swings, 55/35lbs
70 Burpees
*non-working partner holds plank*
2 Rounds:
60 Calorie Row
50 Handstand Pushups
40 Deadlifts, 135/95lbs
*non-working partner hold KBs at Sides 55/35lbs*
2 Rounds:
30 Power Cleans, 135/95lbs
20 Power Snatches, 135/95lbs
10 Burpee Pullups
*non-working partner hangs from pullup bar*

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Georgia Walker
8.16.19

A.
15 minutes, on the minute:
1 Power Clean
Mins 1-5: 70% (1RM)
Mins 6-10: 75%
Mins 11-15: 80%

B.
9 minutes AMRAP:
12 KB Overhead Lunges
9 KB Clean+Thruster
6 Bar Muscle Ups

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Georgia Walker
8.15.19


A.
12 minutes, OTM:
Odd Minute: 60% Max Double Unders
Even Minute: 40% Max Muscle Ups

B.
5 rounds:
30 seconds on/30 seconds rest:
Row Calories
Push Press, 40% 1RM
Row Calories
American KB Swing, 70/55lbs

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Georgia Walker
8.14.19

A.
15 minutes, on the minute:
1 Power Snatch
Mins 1-5: 70% (1RM)
Mins 6-10: 75%
Mins 11-15: 80%

B.
14 minutes, AMRAP
60 Row Calories
50 Toes to Bar
40 Wall Balls
30 Power Cleans, 135/95lbs
20 Muscle Ups"

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Georgia Walker
8.13.19

A.
Push Press
4 reps @ 85%
3 reps @ 88%
3 reps @ 90%
13 reps @ 65%
13 reps @ 65%
12 reps @ 70%

B.
5 rounds:
10 DB Strict Press, 50/35
20 Pullups
30 Situps

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Georgia Walker
8.12.19

A.
Front Squat
4 reps @ 85%
3 reps @ 88%
3 reps @ 90%
13 reps @ 55%
13 reps @ 55%
12 reps @ 60%

B.
3 rounds:
30 seconds AMRAP: Banded KB Swings
...30 seconds rest...
30 seconds AMRAP: Weighted Situps
...30 seconds rest...
30 seconds AMRAP: Legs Only Bike
...30 seconds rest...
30 seconds AMRAP: False Grip Hang
...30 seconds rest...

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Georgia Walker
8.11.19

12-9-6 reps for time of:
Snatches, 135/95lbs
Chest to Bar Pullups
HSPUs
...rest 5 minutes...
3 Rounds for time of:
30 Calorie Row
30m Handstand Walk
20 Toes to Bar
...rest 5 minutes...
3 Rounds for time of:
400m Run
4 Power Cleans, 205/145
40 Double-unders

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Georgia Walker
8.10.19

"Las Chicas"
"Kelly"
5 Rounds:
400m Run
30 Box Jumps
30 Wall Balls, 20/14lbs
....
"Erin"
4 Rounds:
15 DB Squat Cleans, 40/25lbs
21 Pullups
....
"Helen"
3 rounds:
400m Run
20 KB Swings
12 Chest to Bar Pullups
*Partners Alternate Full Rounds*

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Georgia Walker
8.9.19


A.
14 minutes, OTM:
Odd Minute: 40% Max CtB Pullups
Even Minute: 30% Max HS Walk Distance

B.
4 rounds:
2 minutes on/1 minute rest
A.)
Calorie Bike
B.)
20 DB Power Clean, 50/35lbs
20 Push Press

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Georgia Walker
8.8.19

A.
15 minutes, on the minute:
1 Low Hang Clean
Mins 1-5: 82% (1RM)
Mins 6-10: 88%
Mins 11-15: 92%

B.
"18.1"
20 minutes, AMRAP:
8 Toes to Bar
10 Hang Clean and Jerks, 50/35lbs
14 Calorie Row

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Georgia Walker
8.7.19

A.
Bench Press
4 reps @ 80%
4 reps @ 85%
4 reps @ 90%
13 reps @ 65%
12 reps @ 65%
12 reps @ 65%

B.
40-30-20-10:
DB Snatch, 50/35
Push Press, 50/35
DB Deadlift, 50/35

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Georgia Walker
8.7.19

A.
Bench Press
4 reps @ 80%
4 reps @ 85%
4 reps @ 90%
13 reps @ 65%
12 reps @ 65%
12 reps @ 65%

B.
40-30-20-10:
DB Snatch, 50/35
Push Press, 50/35
DB Deadlift, 50/35

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Andrew Killion
8.6.19

A.
Back Squat
4 reps @ 80%
4 reps @ 85%
4 reps @ 90%
13 reps @ 55%
12 reps @ 55%
12 reps @ 55%

B.
20 minutes AMRAP:
20 Overhead Lunges, 95/65lbs
200m Left Arm Suitcase Carry, 70/53
20 Front Squats
200m Right Arm Suitcase Carry

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Georgia Walker
8.5.19

A.
15 minutes, on the minute:
1 Low Hang Snatch
Mins 1-5: 82% (1RM)
Mins 6-10: 88%
Mins 11-15: 92%

B.
"14.1"
10 minutes, AMRAP:
30 Double Unders
15 Snatches, 75/55lbs

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Georgia Walker
8.4.19

AMRAP 7 minutes of:
7 Burpees, lateral
7 Thrusters, 95/65lbs
1 Rope Climb, 15 ft
...rest 5 minutes...
AMRAP 7 minutes of:
15 Air Squats
5 Deadlifts, 275/185lbs
5m Handstand Walk
...rest 5 minutes...
AMRAP 7 minutes of:
12/9 Calorie Bike
6 Hang Power Snatch, 115/80lbs
6 Overhead Squats, 115/80lbs

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Georgia Walker
8.3.19

31 Heroes

31 minutes, AMRAP:

Partner A
8 Thrusters, 155/115lbs
6 Rope Climbs, 15ft.
11 Box Jumps, 30/24

Partner B
Run 400m with a 45/25lb Plate


*Partners alternate after each run*

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Georgia Walker
8.2.19

A.
15 minutes, on the minute:
1 Low Hang Snatch
Mins 1-5: 78% (1RM)
Mins 6-10: 83%
Mins 11-15: 88%

B.
19 minutes, AMRAP:
19 Wall Balls, 20/14
19 Calorie Row

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Georgia Walker
8.1.19

A.
Pullup
5 reps @ 80%
4 reps @ 85%
4 reps @ 88%
12 reps @ 65%
12 reps @ 65%
12 reps @ 65%

B.
4 rounds:
40 seconds AMRAP: Handstand Pushups
...rest 1 minute...
40 seconds AMRAP: Knees to Elbows
...rest 1 minute...
40 seconds AMRAP: Hang Clean, 40%
...rest 1 minute...

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Georgia Walker
7.31.19

A.
Front Squat
5 reps @ 80%
4 reps @ 85%
4 reps @ 88%
12 reps @ 55%
12 reps @ 55%
12 reps @ 55%

B.
2 rounds:
20 Deadlifts, 245/175
40 DB Step Ups, 50/35lbs
60 second L-Sit accumulation

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Georgia Walker
7.30.19

A.
15 minutes, on the minute:
1 Low Hang Clean
Mins 1-5: 78% (1RM)
Mins 6-10: 83%
Mins 11-15: 88%

B.
12 minutes AMRAP:
3 rounds:
15 Thrusters, 95/65lbs
15 Chest to Bar Pullups
...rest 3 minutes...
3 rounds:
9 Thrusters, 135lbs
9 Bar Muscle Ups

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Georgia Walker