Archive for the ‘Uncategorized’ Category

Monday 12/18/17

Posted: 12/17/2017 in Uncategorized
“Water Wings”

AMRAP in 20 minutes of:

27/21 cal row

21 chest to bar pull-ups

15 burpees Box jumps (24/20)

9 clean and jerks (135/95)

Sunday 12/17/17

Posted: 12/16/2017 in Uncategorized
“Pump It Up”

3 rounds for time of:

5 strict hand stand push-ups

5 strict pull-ups

10 dumbell strict presses

10 dumbell bent over rows (each arm)

 

1000m row

 

3 rounds for time of:

5 strict hand stand push-ups

5 strict pull-ups

10 dumbell strict presses

10 dumbell bent over rows (each arm)

 

 

Saturday 11/16/17

Posted: 12/15/2017 in Uncategorized
”Mile”

for load and time:

1 mile weighted run

Thursday 12/14/17

Posted: 12/13/2017 in Uncategorized
“Boom Box”

AMRAP in 15 minutes of:

20/15 cal row

20 Box jumps (24/20)

10 deadlifts (245/165)

Wednesday 12/13/17

Posted: 12/12/2017 in Uncategorized
“We got this”

10 rounds for time with a partner of:

20/15 cal row

8 clean and jerks (115/80)

Tuesday 12/12/17

Posted: 12/11/2017 in Uncategorized
Overhead Squat

build to a heavy set of 3

“over and out”

For Time:

20 power snatches (95/65)

20 lateral burpees

20 overhead squats (95/65)

20 lateral burpees

20 squats snatches (95/65)

Monday 12/11/17

Posted: 12/10/2017 in Uncategorized
“Anchors down”

4 rounds on the 4 minute of:

30 air squats

20/14 cal row

10 lateral burpees over the rower

Sunday 12/9/17

Posted: 12/09/2017 in Uncategorized
Deadlift

heavy set of 5

“front to back”

3 rounds, not for time:

10 strict toes to bar

20 Romanian dead lifts (45/35)

30 ab mat sit-ups

40 banded good mornings

Saturday 12/8/17

Posted: 12/08/2017 in Uncategorized
“Three Peat”

Teams Of 3

AMRAP in 25 minutes of:

70-60-50-40-30

cal row

bar facing burgers

power snatches

men: (75/95/115/135/155)

ladies: (55/65/80/95/105)

ladies row: 50-40-35-30-20

Friday 12/7/17

Posted: 12/07/2017 in Uncategorized
“Heart Break Kid”

3 rounds for time of:

10 front squats (185/135)

20 chest to bar pull-ups

50 double unders