Friday 6-21-19

I am a great believer in luck. The harder I work, the more of it I seem to have.
— Coleman Cox



In Teams of 2: Split work anyway (one works one rests)

9 Minute AMRAP:

50x Back Squat (60/40kg)

50x Burpees Over Bar

--rest 3 min--

9 Minute AMRAP:

800m Row

50x Alternating Dumbbell Snatch (50/35#)

--rest 3 min--

9 Minute AMRAP:

100x Double Unders

50x Thrusters (40/30kg)


1-2 Minutes Each:

Foam Roll T-spine

Foam Roll Glutes

Foam Roll Quads


1) 4 Rounds:

10x Deadlift

5/5x Cossack Squats

5x Strict Toes to Bar

Rest as Needed

2) 3 Rounds, 1 min @ each station

  • Plank Knees to Elbows

  • Weighted Abmat Sit Ups

  • Dumbbell Snatch (alternating)

  • Row

  • Goblet Squat + Lunge Complex (1 rep = squat + reverse lunge each leg)

  • Rest

3) 2 Rounds:

10x Shoulder Scarecrow

25m/25m Single Arm Overhead Kettlebell Carry

5x Wall Slides