July 2020

2min AMRAP: 5 Deadlifts 225/155 RX+275/185 MRX 185/125 5 Over the Bar Burpees Rest 2min 2min AMRAP: 10 Kettlebell Swings 24/16 RX+32/24 MRX 20/12kgs 5 Toes to Bar Rest 2min 2min AMRAP: 5 Sumo Deadlifts10 Box Jumps 24/20″ RX+30/24 MRX20/18″ Rest 2min 2min AMRAP: 10 One arm Kettlebell Sumo Deadlift High Pull (switch arms as […]

2 Rounds For Time:15 Muscle-Ups MRX: 1st Round 15 Chest to Bar Pull-Ups, 2nd Round 15 Dips 30 Calorie Row or Assault Bike50 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ YOGA IS CANCELED TODAY.

“MARY” 20min AMRAP: 5 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups 10 Pistols, alternating legs MRX 10 Lunges (alt legs) 15 Pull-ups OR “MAGGIE” 5 Rounds For Time: 20 Handstand Push-Ups MRX 2/4″ rise or Hand Release Push-Ups 40 Pull-ups 60 Pistols, alternating legs MRX 60 Lunges (alt legs)

Hang Snatch & Hang Clean E2MOM Hang Snatch 4 – 3 Hang Clean 4 – 3 Hang Snatch 2 – 1 Hang Clean 2 – 1 “Deuce Zero – Zero” by DB For Time: 200m Run 20 Hang Snatch 115/75 RX+135/95 MRX 95/65 200m Row or 0.5km Assault Bike 20 Pull-Ups RX+ Chest to Bar Pull-Ups 200m

“ABBATE” For Time: 1 mile Run 21 Clean & Jerks 155/105 MRX 115/75 800m Run 21 Clean & Jerks 155/105 MRX 115/75 1 mile Run U.S. Marine Corps Sgt. Matthew T. Abbate, 26, of Honolulu, Hawaii, assigned to the 3rd Battalion, 5th Marine Regiment, 1st Marine Division, I Marine Expeditionary Force, based out of Camp

Split Jerk Build Up E3MOM 5 x 3 **Building Up to a 3RM (alt legs)** 3 Rounds For Time: 400m Run, Row or 1km A-Bike 11 Left Arm Kettlebell Snatch 24/16kgs RX+32/24 MRX 20/12 11 Toes to Bar 11 Right Arm Kettlebell Snatch 11 WallBall Sit-Ups 20/14lbs MRX20/10lbs

SumoDeadlift Build Up E3MOM 5 x 3 **Building Up to a 3RM* 5min AMRAP: 7 Sumo Deadlift High Pull 95/65 RX+115/75 MRX 75/55 14 Box Jumps 24/20″ RX+30/24 MRX 20/18″ Rest 3min/Add Weight 3min AMRAP: 7 Sumo Deadlifts 225/155 RX+ 275/185 MRX 185/125 7 Over the Bar Burpees Rest 2min 1min AMRAP: Max Russian Kettlebell

Bench Press Build Up E3MOM 5 x 3 **Building Up to a 3RM* 3 Rounds For Time:3 Cleans 155/105 RX+185/125 MRX115/75 6 Hang Cleans9 Ring Dips RX+ Strict MRX Bar12 Barbell Push-Ups MRX Push-ups 15 Calorie Row/ Assault Bike or 300m Run

E2:30MOM (from floor) Front Squat 4 – 3 – 2Overhead Squat 4 – 3 – 2 10min Ascending AMRAP of: 5 Thrusters1 Ring or Bar Muscle Up MRX 1 Burpee Chest to Bar Pull-Up 5 Overhead Squats2 Ring Muscle Ups MRX 2 Burpee Chest to Bar Pull-Ups5 Thrusters3 Ring or Bar Muscle-Ups MRX 3 Burpee Chest to

Deadlift Build Up E3MOM 5 x 3 **Building Up to a 3RM* “250 Club” by DBFor Time: 100 Double Unders75 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 50 Pull-Ups25 Deadlifts Body Weight / 75% Body Weight