12.14.2018

1) For Time: 1-2-3-4-5-6-7-8-9-10: Toes to Bar 10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155) 2) 1500m Row

12.13.2018

AMRAP 45 100 Double Unders 10 Half rep push ups from ground to halfway up 500m Row 10 Half rep push ups from halfway up to top 600m Run 30 Weighted step ups 20″/16″ and 35/25 Db 15 Burpees 10 Standing barbell curl    

12.12.2018

1) Power Snatch Build to a heavy set of 5 reps 2) 3 Rounds: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)

12.11.2018

AMRAP 15: 50 AbMat Sit-ups 40/30 Calorie Row 30 Chest to Bar Pull-ups 20 Power Clean 115/80

12.10.2018

1) Back Squat 3×5 2) 21-15-9: Kettlebell Swings (70/53) Burpees  

11.08.2018

30 Power Snatches (75/55) 800 Meter Run 60 Thrusters (75/55) 800 Meter Run 30 Power Snatches (75/55)

11.07.2018

Teams of 2 AMRAP 20: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats

11.06.2018

4 Rounds (45 min cut off): 10 Db Bench Press 10 Db Bent Over Row 20 Hollow Rock 10 Wall Ball Push Press 20 Med Ball Overhead Walking Lunge 20 Sec L Sit Hold 20 Alt Db Curl

11.04.2018

1) Push Jerk Build to a heavy 5-4-3-2-1 2) AMRAP 7: 3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80) 6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80) 9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80) … Climb by 3 Reps Until the Finish

11.03.2018

For Time: 60 Double Unders 30 Dumbbell Power Snatches (50/35) 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Toes to Bar 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Dumbbell Power Snatches (50/35)