or

6:00AM Friday with Ryan

500m Row
40 Wall Balls (20#/14#)
30 Burpees
20 Pull-ups
10 Snatches (95#/65#)
800m Run


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6:00AM Thursday with Ryan

3 rounds for time of:
800m Run
20 Thrusters (85#/55#)


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6:00 and 7:00AM Wednesday with Ryan

AMRAP 15 min:
10 Wall Ball (20#14#)
10 Box Jumps
10 Push-ups
10 Double-unders


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6:00AM Tuesday with Ryan

3 Rounds for time of:
30 Toes-to-bar
21 Ground-to-overhead (95#/65#)


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6:00AM Friday with Ryan

Handstand/HSPU Skill Work

AMRAP 10 min:
5 Deadlifts (275#/185#)
10 Pistols
15 Double-Unders



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6:00AM Thursday with Ryan

5 rounds for time of:
7 Front Squats (135#/95#)
15 Box Jumps
200m Sprint
1 min. Rest


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6:00AM and 7:00AM Wednesday with Ryan

4 Rounds for time of:
400m Run
15 Parallette Passthroughs
30 KB Swings (20kg/12kg)


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6:00AM and 6:30PM Tuesday with Ryan

Reps of 10,9,8,7...1 for time of:
Clean and Jerk (135#/85#)
Floor Wipers (95/65#)


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6:00AM Friday with Ryan

"Mr. Joshua"

5 Rounds for time of:
400m Run
30 Sit-Ups
15 Deadlifts (try for 60% of 1RM)


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6:00AM Wednesday with Ryan

AMRAP 10:
40 Overhead Walking Lunges
15 Wall Balls

Then:
Back Squat 3-3-3-3-3


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6:00AM Tuesday with Ryan

5 Rounds for time of:

20 Ring Rows
35 Sit-Ups
50 Squats


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6:00AM Friday with Ryan

4 Rounds for time of:

400m Run
15 Power Snatches (115#/65#)


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6:00AM Thursday with Ryan

AMRAP 20:

3 Handstand Push-ups
10 KB Snatches (24kg/16kg) - 5 with each arm
7 Chest-to-bar Pull-ups


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6:45pm w/Missy

3 Rounds for Time (25min Cap)

-500m Row
-50 Double Unders*
-50 Ab Mat Sit Ups

*Substitute 25 Burpees for DU's


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6:00AM Wednesday with Ryan

2000m Row
200 Double-unders
200 Ab-mat Situps

Partition as needed.


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