6.28.17

A.
Strict Press
3-2-1-1-1-1

B.
20 minutes AMRAP
10 Push Press, 95/65lbs
10 Calorie Row
10 Toes to Bar

Andrew Killion
6.27.17

A.
Deadlift
2-2-1-1-1-1, 90%+

B.
50-40-30-20-10:
Wall Balls, 20/14
DB Snatch, 55/35

Andrew Killion
6.27.17

A.    
Deadlift
2-2-1-1-1-1

B.
50-40-30-20-10:
Wall Balls, 20/14
DB Snatch

Andrew Killion
6.26.17

A.
15 minutes, OTM:
1.) 8-10 Heavy Push Press
2.) 8-10 Handstand Pushups
3.) 8-10 Toes to Bar

B.
10 minutes, AMRAP:
1 Clean, 205/145lbs
5 Calorie Bike

Andrew Killion
6.25.17

5 Rounds for time of: 
50 ft. Dumbbell Front Rack Lunge
12 Chest-to-bar Pull-ups
....rest 5 minutes...
3 Rounds for time of: 
400m Run
30 Dumbbell Box Step-ups 24"/20" 
...rest 5 minutes...
For time: 
100 Dumbbell Bench Press
*20 Cals Assault Bike every break

Mary Scott Bogacz
6.24.17

30 minutes AMRAP:
10 Power Snatches, 155/95lbs
20 Calorie Row
30 KB Swings
40 Air Squats
50 Double Unders
*Partners Alternate Movements, not reps*

Mary Scott Bogacz
6.23.17

A.
Clean Deadlifts
3-3-3-2-2-2

B.
3 rounds:
12 Power Snatches, 115/85lbs
12 Alternating OH Walking Lunges
12 Strict Pullups

Mary Scott Bogacz
6.22.17

A.
Back Squat
3-3-2-2-2-2

B.
15 minutes AMRAP:
1 Pushup
1 Deadlift, 155/115lbs
2 Pushups
2 Deadlifts
3 Pushups
3 Deadlifts

Mary Scott Bogacz
6.21.17

A.
Weighted Pullup
4-4-4-4-3-3-3

B.
5 sets of
4 minutes on:
2 Power Cleans, 185/125lbs
4 Ring Dips
8 Alternating Pistols
...rest 1 minute...

Mary Scott Bogacz
6.20.17

A.
15 minutes, AQAP:
6 Unbroken Hang Squat Cleans
8 Alternating Pistols
1 Rope Climb

B.
For Time:
30 Push Press, 135/95lbs
30 Box Jumps, 30/24
30 Chest to Bar Pullups
30 Bar Facing Burpees
30 Overhead Squats, 135/95lbs
30 Calorie Row

Mary Scott Bogacz
6.19.17

A.
Thruster
3-3-2-2-2-2-1

B.
"Helen"
3 Rounds:
400m Run
21 American KB Swings, 55/35lbs
12 Pullups

Andrew Killion
6.18.17

3 Rounds for time of: 
25 Wall Balls 20/14
15 Toes-to-bar
5 Clean & Jerks 135/95

5 Rounds for time of: 
20 Hand Release Push-ups
1 Legless Rope Climb

5 Rounds for time of: 
15 Burpees
15 Russian Kettlebell Swings 70/53

Mary Scott Bogacz
6.17.17

For time:
800m Farmer's Carry 53/35
...then...
4 Rounds for time of:
35 Double-unders
30 Air Squats
25 Wall Ball
20 Chest to Bar Pull-ups
15 Power Snatch 115/75
...then...
400m Front Rack Carry 53/35
...then...
4 Rounds for time of:
35 Double-unders
30 Air Squats
25 Wall Ball
20 Chest to Bar Pull-ups
15 Power Snatch 115/75
...then...
200m Overhead Carry 53/35

*Partners can split the carries any way. Partners can split the work anyway*

 

Mary Scott Bogacz
6.16.17

A.
Push Press
4-4-4-3-3-3

B.
30-25-20-15-10-5:
Wall Balls, 20/14lbs
Ring Pushups
Burpees

Mary Scott Bogacz
6.15.17

A.
Sumo Deadlift
4-3-3-3-2-2

B.
"Super Cindy"
20 minutes, AMRAP:
5 Thrusters, 95/65lbs
10 Calorie Row
15 KB Swings, 55/35lbs

Mary Scott Bogacz
6.14.17

A.
3 rounds, not for time:
1 Turkish Get-up/arm
6 Toes to Bar
10 Good Mornings, 30% DL


B.
10 minutes, AMRAP:
1 Deadlift, 335/225
2 Muscle Ups
3 Box Jumps, 30/24"

Mary Scott Bogacz
6.13.17

A.
Behind the Neck Split Jerk
3-3-3-2-2-2-1

B.
For Time:
75 Hang Power Snatches, 95/65lbs
*Every time the bar touches the ground perform:
1 Round of "Mary"
5 Strict HSPUs
10 Pullups

Mary Scott Bogacz
6.12.17

A.
Front Squats
3-3-3-3-2-2

B.
"DT"
5 Rounds:
12 Deadlifts, 155/105lbs
9 Hang Power Cleans
6 Shoulder to Overhead

Mary Scott Bogacz
6.11.17

4 Rounds for time of: 
200m run
20 Wall Balls, 20/14

21-15-9 reps of: 
Overhead Squat 115/80
*5 Strict Ring MU's * 

For time: 
30 Calorie Bike
30 Chest to Bar Pullups
30 Calorie Row
30 Strict HSPUs

*Rest 5 minutes after each round

Mary Scott Bogacz
6.10.17

Filthiest 40
40 minutes AMRAP:
40 Thrusters, 95/65lbs
40 Toes to Bar
40 Burpees
40 American KB Swings
40 Wall Balls
40 Box Jumps
40 Weighted Lunges, 95/65
40 Power Cleans, 95/65

* Partition work anyway you like*

Mary Scott Bogacz