Name

Exercises

Arnie

Pheezy:

3 rounds of
5x75 kg front squats,
18 pullups
5x100 deadlifts
18 toes to bar
5x75kg push jerks
18 burpees
5 rounds of
12x70kg Deadlifts
9 hang cleans
6 push jerks
10 rounds of
10x40kg thrusters
10 plyo pushups
10 rounds of
5x50kg thrusters
10 pullups
20kg dumbbell snatch R, pullups, 20kg dumbbell
snatch, pull-ups - all 21 of each
3 rounds
30x40kg squat clan
30 pullups
5x125kg deadlift
13 pushups
9 box jumps [24inch maybe hang power clean? Kb
swings?
10 rounds of:
500m row sprint,
7 pullups
7x60kg front squats
7 clap pushups or burpees
7 rounds of:

For time

Five rounds of:

For time

DT

Coe

Holbrook

Joshie
Badger

McGee

bULGER

The Seven

Desforges

Tyler

21 L Turkish Getups, 50 swings, 21 OH Squats L,

50 swings, OH Squats R, 50 swings, 21 TGR, 50
swings

225 pound Deadlift, 12 reps

20 Pull-ups
135 pound Clean and jerk, 12 reps
20 Knees to elbows

5 rounds of
7 muscle ups
21 reps 40kg sumo high pull
[1 muscle up = 3 pullups +3 dips

Metric eg.
time?
For time

For time

For time

For time

3 rounds for
time
For

As many
rounds in 30
min

For time

McCLuskey

3 rounds of
9 muscle ups
15 burpee pull-ups
500m row
1 muscle up = 3 pullups + 3 dips

For time

Lumberjack
20

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

For time

The Seven

7 Handstand push-ups

135 pound Thruster, 7 reps

7 Knees to elbows

245 pound Deadlift, 7 reps

7 Burpees

7 Kettlebell swings, 2 pood

7 Pull-ups

Roy

Five rounds

225 pound Deadlift, 15 reps

20 Box jumps, 24 inch box

25 Pull-ups

7 rounds for
time.

For time

Five rounds of:

Whitten

22 Kettlebell swings, 2 pood

22 Box jump, 24 inch box

Run 400 meters

22 Burpees

22 Wall ball shots, 20 pound ball

For time.

Home stuf
Garrett - 3 rounds of : 75 squats, 25 clap pushups, 25 L Pullups.
Bradley : 10 rounds of: 100m sprint, 10 pullups, sprint 100m, 10 burpees. 30 sec
erest