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Author Archives: Justin

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Monday, April 21st

Posted on by Justin

Deadlift 3×3

15 Min. AMRAP
Deadlift Ladder – one Deadlift to begin first round, two to begin second, three to begin third, etc.
5 Pull Ups
10 Push Ups
15 Squats

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Saturday, April 19th

Posted on by Justin

Press 5

AMRAP in 12
7 Toes to Bar
7 Shoulder to Overheads
14 Wallballs

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Friday, April 18th

Posted on by Justin

“Lumberjack 20″

20 Deadlifts (275/185)
Run 400m
20 KB swings (70/53)
Run 400m
20 Overhead Squats (115/80)
Run 400m
20 Burpees
Run 400m
20 CTB Pull-ups
Run 400m
20 Box jumps (24/20)
Run 400m
20 DB Squat Cleans (45/30)
Run 400m

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Thursday, April 17th

Posted on by Justin

Power Clean 3

3 Rounds
10 Power Cleans
20 Pull-ups
30 Burpees

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Wednesday, April 16th

Posted on by Justin

Thruster 3

“Anne”
1 Burpee
– then
5 Rounds
5 Thrusters
10 Walking Lunges
15 KB Swings
– then
1 Burpee

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Tuesday, April 15th

Posted on by Justin

Snatch 1

AMRAP in 8
8 Power Snatches
8 Wallballs

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Monday, April 14th

Posted on by Justin

Back Squat 4

100 KB Swings
50 Thrusters
30 Pull-ups

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Saturday, April 12th

Posted on by Justin

Thruster 3

21-15-9
Thrusters
Burpees

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Friday, April 11th

Posted on by Justin

On the minute for 8 minutes
1 Power Snatch
1 Overhead Squat
1 Snatch

3 Rounds
400m Run
12 Power Snatches (95/65)
21 Wallballs

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Thursday, April 10th

Posted on by Justin

On the minute for 8 minutes
Split Jerk 2

Partner workout
5 rounds of:
250 meter row
Shoulder to Overhead (95 / 65)

Partner #1 rows 250m while partner #2 gets as many Shoulder to Overheads as possible. Then they switch. Each person does each exercise five times.

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