03.05.2019

5 Rounds: AMRAP 4: 21/15 Cal Row 15 Burpee Box Jumps (24/20) Max 10m Shuttle Runs Rest 4 Min

03.04.2019

5 Rounds: 1 Minute Row 1 Minute Medicine Ball Cleans (20/14) 1 Minute AbMat Sit-ups 1 Minute Rest  

03.02.2019

1) 9 minutes to Row 1000m, as many Double Unders as possible in remaining time 2) With a Partner AMRAP 10 min 2 Wall ball 20/14 (P1) 2 Synchro burpee 4 Wall ball 20/14 (P2) 4 Synchro burpee…

03.01.2019

Beginning on an 8-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 lb. 25 toes-to-bars 50 double-unders 13 squat cleans, 185 lb. If completed before 8 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars 50 double-unders 11 squat cleans, 225 lb. If completed […]

02.28.2019

1) AMRAP 25 800m Run 2 Single Arm Db Overhead Carry 10 Strict Climbing Rope Pull Up 10 Strict T2B 10 Single Leg Db Squat 10 Kb SDHP   2) Shoulder Circuit 30s on, 30s off 4 rounds I Front Raise Y Lateral Raise T      

02.27.2019

1) Build to a moderate 3 Position Power Snatch   2) For Time: 50 Box Jump Overs (24/20) 40 Pull-ups 30 Power Snatches (115/80)

02.26.2019

5 Rounds, 1 every 4:00: 9 Deadlifts (225/155) 12 Barbell-Facing Burpees 15/12 Calorie Row

02.25.2019

AMRAP 15: 45 AbMat Sit-Ups 30 Dumbbell Hang Clean and Jerks (50/35) 15 Dumbbell Goblet Squats (50/35)

02.23.2019

Teams of 3 For Time: (30 Minute Time Cap) 100/70 Calorie Row 70 GTO (135/95), 70 Toes to Bar 50 GTO (155/105), 50 Chest to Bar Pull-ups 30 GTO (185/135), 30 Bar Muscle-ups 100/70 Calorie Row

02.22.2019

AMRAP 15 min 19 Calorie Row 19 Wall Balls 20/14