12.10.2018

1) Back Squat 3×5 2) 21-15-9: Kettlebell Swings (70/53) Burpees  

11.08.2018

30 Power Snatches (75/55) 800 Meter Run 60 Thrusters (75/55) 800 Meter Run 30 Power Snatches (75/55)

11.07.2018

Teams of 2 AMRAP 20: 20 Pull-ups 30 Push-ups 40 Sit-ups 50 Air Squats

11.06.2018

4 Rounds (45 min cut off): 10 Db Bench Press 10 Db Bent Over Row 20 Hollow Rock 10 Wall Ball Push Press 20 Med Ball Overhead Walking Lunge 20 Sec L Sit Hold 20 Alt Db Curl

11.04.2018

1) Push Jerk Build to a heavy 5-4-3-2-1 2) AMRAP 7: 3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks (115/80) 6 Deadlifts, 6 Hang Power Cleans, 6 Push Jerks (115/80) 9 Deadlifts, 9 Hang Power Cleans, 9 Push Jerks (115/80) … Climb by 3 Reps Until the Finish

11.03.2018

For Time: 60 Double Unders 30 Dumbbell Power Snatches (50/35) 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Toes to Bar 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Dumbbell Power Snatches (50/35)

12.01.2018

5 Rounds: With a 4:00 clock… 400 Meter Run 1 Round of “Cindy” Max Cleans (135/95) with remaining time 2 Minutes Rest Between Rounds.  

11.30.2018

AMRAP 20: 20 Wallballs (20/14) 20 Power Snatches (75/55) 20 Box Jumps (24/20) 20 Push Presses (75/55) 20/14 Calorie Row

11.29.2018

With a 45 minute clock: Buy In: 2000m Row With Remaining Time: AMRAP *400m Run *20 Db Curl 35/20 *20 Db Lateral Raise 15/10 *15 Box Jump 24/20 *15 Windshield Wipers *10 Cluster Ball Slam 20/30 *10 Tricep Extension ?

11.28.2018

Teams of 3 AMRAP 7: 50 Bench Press (135/95) 50 Bench Press (155/105) AMRAP Bench Press (185/135) Rest 3 Minutes AMRAP 7: 50 Hang Cleans (115/80) 50 Hang Cleans (135/95) AMRAP Hang Cleans (155/105) Rest 3 Minutes AMRAP 7: 50 Deadlifts (185/135) 50 Deadlifts (225/155) AMRAP Deadlifts (275/185)