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2019 August 22

The Seven 
7 rounds for time of:
– 7 Handstand Push-ups
– 7 DB Thrusters, 50/35 lbs
– 7 Knees-to-elbows
– 7 Deadlifts, 245/175 lbs
– 7 Burpees
– 7 Kettlebell Swings, 2/1.5 pood
– 7 Pull-ups
*35min time cap

2019 August 21

Each for time:
Run: 3x 800 m
*4min rest between efforts

2019 August 20

6 rounds, each round for time, of:
– 10/7 Bike/Row Calories OR 150m run
– Dumbbell Farmers Carry, 50/35 lbs, 100 m
– 10 Dumbbell Push Press, 50/35 lbs
– 10/7 Bike/Row Calories OR 150m run

Rest 2 mins between each round.

*30min time cap

2019 August 19

Deadlift 1-1-1-1-1-1-1
*go on every 4minutes

2019 August 17

A.
In teams of three, complete as many rounds as possible in 15 minutes of:
3 Power Cleans (135/95 lbs)
6 Burpee Box Jump-Overs (24″/20″)

Rest EXACTLY five minutes, and then:

B.
In teams of three, complete as many rounds as possible in 15 minutes of:
10 Push Presses (135/95 lbs)
20 Kettlebell Swings (24/16 kg)

For both the A and B portion, team members will cycle through full rounds one at a time, with only one member working at any one time. The goal is to move as quickly as possible, thus minimizing your partners’ rest periods and racking up as many rounds as possible.

2019 August 16

3 rounds for time of:
– 35 Wall Balls, 20/14 lbs
– 6 Muscle-ups
– 5 Strict Ring Dips
*12min time cap 

2019 August 15

Power Clean 5-5-5-5-5
*go on every 5minutes

2019 August 14

4 rounds, each round for time, of:
– 15 Dumbbell Thrusters, 50/35 lbs
– Run, 400 m
Rest 3 mins between each round.

*24min time cap

2019 August 13

Teams of 2, for time:
200 Power Snatches, 75/55 lbs
*18min time cap

2019 August 10

Teams of two will alternate movements to complete as many rounds and reps as possible in 24 minutes of:
3 Strict Handstand Push-Ups
6 Strict Pull-Ups
9 Toes-to-Bar
12 Russian Kettlebell Swings (32/24 kg)
15 cal row/bike or 150m run

Partner A will do 3 handstand push-ups, Partner B does 6 pull-ups, Partner A does 9 toes to bar, Partner B does 12 kettlebell swings, Partner A does 100m run, then Partner B does 3 strict handstand push-ups, and so on…for the duration of the 24 minutes.

2019 August 8

For reps:
– 2min Back Squats, 75% 1RM
– 2min L-Sit Rope Climbs, 15 ft
– 2min single under
– 2min Back Squats, 75% 1RM
– 2min L-Sit Rope Climbs, 15 ft
– 2min single under
– 2min Back Squats, 75% 1RM
– 2min L-Sit Rope Climb, 15 ft
– 2min single under
*score is total number of back squats & rope climbs
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