or

6:00AM Friday with Ryan & 7:00AM w/Kara

AMRAP in 15 minutes

6 Clean & Jerk (135#/95#)
12 Pull-ups
18 Box Jumps


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

Overhead Squat 3-3-3-3-3


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6:00AM Wednesday with Ryan & 7am w/Kara

"Filthy Sixty"

60 seconds at each station. Rest 60 seconds between each movement.

Box Jumps
Jumping Pull-ups
Kettlebell Swings (16kg/12kg)
Walking Lunges
Knees-to-elbows
Push Press (45#/30#)
Supermans
Wall Balls (20#/14#)
Burpees
Double Unders


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6:00AM Tuesday with Ryan & 6:30pm w/Kara

Within 15 minutes, find your 1RM thruster.

AMRAP in 15 minutes of:

5 Thrusters (60% of 1RM)
5 Ring Dips
5 KB Swings (32kg/20kg)


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6:00AM and 7:00AM Friday

21-15-9 reps for time of:
Turkish Get-ups, alternating arms
Sotts Press

Use a 45#/30# barbell for both movements.


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6:00AM Thursday with Ryan

30 reps for time of:

Deadlift (135#/95#)
HSPU
Wall Ball (20#/14#)
Pull-up
Box Jump
Strict Press (75#/45#)
Row (30 calories)


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6:00AM Wednesday with Ryan

AMRAP 15:

21 Double Unders
7 Back Squats
Door-to-door Bear Crawl




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6:00AM Thursday with Ryan

For time:

Complete 1 burpee, then 1 burpee 2 deadlifts, then 1 burpee 2 deadlifts 3 hang cleans...until you have completed the 400m run.

1 Burpee
2 Deadlifts
3 Hang Cleans
4 Front Squats
5 Push Press
6 Box Jumps
7 Pull-ups
8 Push-ups
9 Sit-ups
10 Air Squats
11 KB Swings (20kg/16kg)
400m run

Barbell weights are 95#/65#


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6:00AM Tuesday with Ryan

5 Rounds for time of:
10 Front Squats (115#/75#)
15 Burpees


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

400m Run
20 Box Jumps
20 DB Clean and Press (30#/15#)
30 Push-ups
30 Double Unders
40 Sit-ups
40 Walking Lunges
400m Run


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

"Blackjack, vol. 2"

7 Rounds:
7 KB Thrusters (16kg/12kg)
7 Pull-ups
7 Burpees


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6:00AM Thursday with Ryan

5 rounds for time of:
3 Squat Snatch (95#/65#)
15 Overhead Squat (95#/65#)
400m Run


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

20, 15 ,10, 5 Reps for time of:
Push Press (75#/55#)
Box Jumps
Knees-to-Elbows


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6:00AM Tuesday with Ryan

3 Rounds for time of:
30 Wall Balls (20#/14#)
30 SDHP (75#/55#)


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6:00AM Friday with Ryan

Snatch 1-1-1-1-1-1-1

Skill work: Pistol Squats


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