01.12.2019

Teams of 3 For Time (30 Minute Time Cap): 2 Rounds 30 Bar-Facing Burpees 30 Hang Squat Cleans (95/65) 30 Toes to Bar 30 Thrusters (95/65) 100/75 Calorie Row 2 Rounds: 30 Bar-Facing Burpees 30 Hang Squat Cleans (115/80) 30 Toes to Bar 30 Thrusters (115/80) 100/75 Calorie Row 2 Rounds: 30 Bar-Facing Burpees 30 […]

01.11.2018

1) Deadlift 5×5 2) 10 Minutes for total calories Min 1: 1 Kb swing 53/35 then row Min 2: 2 Kb swing then row … Min 10: 10 Kb swing, then row

01.10.2019

AMRAP 15: 30 AbMat Sit-ups 20 x 30′ Shuttle Sprints 10 Alt Db Snatch 53/35 Rest 5 Min AMRAP 15 400m Run 20 Alt Db Curl 10 Db OH Tri Ext

01.09.2019

1) Build to a Heavy: 1 Pausing Front Squat + 1 Front Squat 2) 3 Rounds: 10 Chest to Bar Pull-ups 10 Front Squats (165/110) 10 Burpees

01.08.2019

For Time: 25 Burpees 125 Double Unders 2k Row 125 Double Unders 25 Burpees

01.07.2018

1) Hang Power Clean Build to a heavy double 2) DT 5 Rounds: 12 Deadlift 9 Hang Power Clean 6 Push Jerk 155/105

01.05.2018

AMRAP 5: 200m Run 21 Power Snatches (95/65) Max Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: 200m Run 15 Power Snatches (115/80) Max Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: 200m Run 9 Power Snatches (135/95) Max Lateral Barbell Burpees

01.04.2018

5 Rounds: 1 Minute Wallballs (20/14) 1 Minute Kettlebell Swings (53/35) 1 Minute Calorie Row 1 Minute Rest

01.02.2019

1) Push Press – build to a heavy set of 10 2) AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) … Up by 2’s Until Finish

12.31.2018

1) Deadlift – build to a heavy set of 5 2) “Fran” 21-15-9 • Thruster 95/65 • Pull-ups