02.19.2019

1) Deadlift Build to a heavy set of 3 2) 4 Rounds: 21 Deadlifts (135/95) 15 Box Jump Overs (24/20) 9 Push Jerks (135/95)

02.18.2019

For Time: 75 Wall Ball 20/14 35/25 Calorie Row 10 Rounds of: 5 Strict Pull Up 10 Push Up 15 Air Squat

02.16.2019

Teams of 3 For Time (30 Minute Time Cap): 120 Power Snatches (75/55) 120 Box Jump Overs (24/20) 36 Strict Pull Up 90 Power Snatches (95/65) 90 Box Jump Overs (24/20) 27 Strict Pull Up 60 Power Snatches (115/80) 60 Box Jump Overs (24/20) 18 Strict Pull Up 30 Power Snatches (135/95) 30 Box Jump […]

02.15.2019

For Time: 21 – 15 – 9 Row Calories (Women: 15-10-5) Front Squats (95/65) 15 – 12 – 9 Toes to Bar Hang Cleans (95/65) 12 – 9 – 6 Burpees over Bar Thrusters (95/65)

02.14.2019

4 Rounds: 20 Kettlebell Swings (53/35) 20 AbMat Sit-ups 20 Wallballs (20/14) 4 Rounds: 20 Deadlift 185/115 20 Russian Twist 45/35 20 Kb Walking Lunge 53/35

02.13.2019

1) Push Jerk Build to a heavy triple 2) AMRAP 15: 60 Double Unders 20/15 Calorie Row 10 Push Jerks (165/110)

02.11.2019

Every 4:00 x 6 Rounds: 12 Dumbbell Power Snatches (50/35) 12 Burpees Over Dumbbell 12 x 10m Sprint Score is Slowest Round

02.08.2019

AMRAP 20: 30 Overhead Squats (95/65) 30 Box Jumps (24/20) 30 Toes to Bar 30/21 Calorie Row

02.07.2019

5 Rounds: 21 Wallballs (20/14) 200′ Farmers Carry (53’s/35’s) 9 Db Press 50/35

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