“Under Fire”
For Time:
100 Double Unders, 50 Air Squats, 25 Push-ups
80 Double Unders, 40 Air Squats, 20 Push-ups
60 Double Unders, 30 Air Squats, 15 Push-ups
40 Double Unders, 20 Air Squats, 10 Push-ups
20 Double Unders, 10 Air Squats, 5 Push-ups
Join us at 9 am to support the Bishop family.
“Sea Legs”
3 Rounds:
500 Meter Row
12 Front Squats (155/105)
21 Box Jump Overs (24/20)
Strength:
Strict Press
Build to a heavy 5-3-1
-Then-
“Body Armor”
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge
“Frank the Tank”
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (185/135)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (275/185)
6 Lateral Barbell Burpees
“Chain Reaction”
3 Rounds:
21/15 Calorie Assault Bike or Row
21 Pull-ups
Directly Into…
3 Rounds:
9 Power Cleans (115/80)
9 Push Jerks (115/80)
“Double Date”
AMRAP 15:
15 Hang Power Snatches (95/65)
60 Double Unders
15 Overhead Squats (95/65)
30/21 Calorie Row
“Drop Anchor”
AMRAP 10: Row for Meters
On the 0: 1 Kettlebell Swings
On the 1: 2 Kettlebell Swings
On the 2: 3 Kettlebell Swings
On the 3: 4 Kettlebell Swings
On the 4: 5 Kettlebell Swings
On the 5: 6 Kettlebell Swings
On the 6: 7 Kettlebell Swings
On the 7: 8 Kettlebell Swings
On the 8: 9 Kettlebell Swings
On the 9: 10 Kettlebell Swings
Kettlebell: 53/35
“Speed Bump”
Teams of 3
For Time (30 Minute Time Cap):
2 Rounds
30 Bar-Facing Burpees
30 Hang Squat Cleans (95/65)
30 Toes to Bar
30 Thrusters (95/65)
100/75 Calorie Assault Bike or Row
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (115/80)
30 Toes to Bar
30 Thrusters (115/80)
100/75 Calorie Assault Bike or Row
2 Rounds:
30 Bar-Facing Burpees
30 Hang Squat Cleans (135/95)
30 Toes to Bar
30 Thrusters (135/95)
“Fight Gone Bad”
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest
