10.24.2018

1) Overhead Squat Build to a heavy triple 2) For Time: 50/35 Calorie Row 35 Lateral Barbell Burpees 50 Overhead Squats (95/65)

10.23.2018

Buy In: 400 Meter Run Followed By…AMRAP 5 21 Chest to Bar Pull-ups 21/15 Calorie Row Rest 5 Minutes Buy-In: 400 Meter Run Followed By…AMRAP 5: 15 Toes to Bar 15/10 Calorie Row Rest 5 Minutes Buy-In: 400 Meter Run Followed By…AMRAP 5: 9 Pull-ups 9/6 Calorie Row  

10.22.2018

AMRAP 18: 30 Double Unders 10 Dumbbell Power Cleans 30 Double Unders 10 Dumbbell Hang Cleans 30 Double Unders 10 Dumbbell Push Presses 30 Double Unders 10 Dumbbell Reverse Lunges 30 Double Unders 10 Dumbbell Thrusters Dumbbells: (50’s/35’s)

10.20.2018

Teams of 3 For Time (30 Minute Cap): 50-40-30-20-10: Calorie Row Burpee Box Jumps (24/20) Directly Into… 50-40-30-20-10: Toes to Bar Power Snatches Round 1 Barbell: 75/55 Round 2 Barbell: 95/65 Round 3 Barbell: 115/80 Round 4 Barbell: 135/95 Round 5 Barbell: 155/105

10.19.2018

1) Build to about 80% 1RM Power Clean and Push Jerk 2) 3 Rounds: 10 Power Clean and Push Jerks (135/95) 400 Meter Run

10.18.2018

1) Back Squat 3 x 5 2) AMRAP 12 15 Kb Swing 70/53 30 Sit Up 45 Air Squat  

10.17.2018

21-18-15-12-9: Wallballs (20/14) Pull-ups Calorie Row 200 Meter Run* *After Each Round. 5 Total Runs.

10.16.2018

AMRAP 15: 60 Double Unders 20/15 Calorie Row 10 Push Jerks (165/110)

10.15.2018

AMRAP 20: 15/12 Calorie Row 1 Round of “Strict Cindy” 1 Round of “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats

10.13.2018

AMRAP 20: 7 Power Cleans (135/95) 7 Burpees 200 Meter Run