02.06.2019

Three rounds of: AMRAP 5: 15 Barbell Facing Burpees 21 Power Cleans 21/15 Calorie Row Rx Weights: 155/105, 135/95, 115/18 Rest 5 Minutes

02.05.2019

AMRAP 15: 25 Double Unders 5 Power Snatches (135/95) 25 Double Unders 5 Bar Muscle-ups

02.04.2019

1) Front Squat – build to a heavy single 2) 21-15-9: Kettlebell Swing (70/53) Box Jump Overs (24/20) Front Squats (135/95)

02.02.2019

For Time: 50/35 Calorie Row Directly Into… 3 Rounds: 21 Chest to Bar Pull-ups 15 Overhead Squats (115/80) 9 Power Clean and Jerks (115/80)

02.01.2019

In Teams of 2 AMRAP 20: 75 Wallballs (20/14) 60 AbMat Sit-ups 45/30 Calorie Row 30 Burpee Box Jumps (24/20)

01.31.2019

For Time: 60/45 Calorie Row 45 Wallballs 20/14 30 Box Jumps 24/20 30 Burpee 30 Box Jumps 45 Wallballs 60/45 Calorie Row *2 Wall Walks between each movement **35 Minute Cap

01.30.2019

1) Tempo Back Squat 5 x 2 7 Seconds Down. 3 Second Pause. 2) For Time: 1-2-3-4-5-6-7-8-9-10: Dumbbell Front Squats (50’s/35’s) After Each Round: 30 Double Unders

01.29.2019

1) Deadlift – build to a heavy set of 5 2) AMRAP 16: 30 Dumbbell Hang Power Clean and Push Press (50/35) 25/18 Calorie Row 20 Lateral Burpee Over Bar 15 Deadlifts (245/165)  

01.28.2019

AMRAP 5: 27/20 Calorie Row 27 Thrusters (115/80) 27 Chest to Bar Pull-ups Rest 5 Minutes AMRAP 5: 21/15 Calorie Row 21 Thrusters (95/65) 21 Toes to Bar Rest 5 Minutes AMRAP 5: 15/10 Calorie Row 15 Thrusters (75/55) 15 Pull-ups

01.26.2019

For Time: 100/70 Calorie Row 75 Box Jump Overs (24/20) 50 Power Snatches (135/95) 50 Pull Up 50 Power Snatches (115/80) 75 Box Jump Overs (24/20) 100/70 Calorie Row