No Class!!!
“Lynne-sanity”
5 Rounds:
Max Body weight Bench Press
Max Strict Pull-ups
400 Meter Run
Archive for the ‘Uncategorized’ Category
“4th Down”
AMRAP 4:
21/15 Calorie Row
21 Kettlebell Swings (53/35)
21 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
15/10 Calorie Row
15 Kettlebell Swings (53/35)
15 Thrusters (95/65)
Rest 4 Minutes
AMRAP 4:
9/6 Calorie Row
9 Kettlebell Swings (53/35)
9 Thrusters (115/85)
Strength:
Build to a heavy:
Hang Power Clean
Power Clean
-Then-
“Power Bar”
AMRAP 12:
9 Hang Power Cleans (135/95)
12 Push-ups
15 Deadlifts (135/95)
“Climbing Annie”
10-20-30-40-50:
Double Unders
AbMat Sit-ups
After Each Set:
Rope Climbs (1-2-3-4-5)
Strength:
Build to a heavy:
1 Rep Pausing Back squat (3 Sec)
1 Back Squat
-Then-
3 Rounds For Time:
30 WallBalls 20/14
20/14 Calorie Bike or Row
10 Single Dumbbell Box Step-ups (Each Side)
Dumbbell: 50/35
Box: 24/20
“Piggy Back”
Teams of 2
12 Rounds For Time:
12 Alternating Dumbbell Snatches (50/35)
12 Lateral Burpees Over Dumbbell
12 x 10 Meter Shuttle Run
*Switch After Fully Completed Rounds (6 Each)
“20.5”
or
“Jack”
AMRAP 20:
10 Push Press (115/85)
10 Kettlebell Swings (53/35)
10 Box Jumps (24/20)
“Friendsgiving”
AMRAP 20
Team of 2
250 Meter Row
10 Toes to Bar
5 Burpees
Athlete 1 completes full round before athlete 2 starts.
“20.5”
- For Time
- 40 Ring Muscle-Ups
- 80 calorie Row
- 120 Wall Ball Shots (20/14 lb)
- Partition any way
- Time Cap: 20 minutes
“Goat Day”
On the Minute x 20:
Odd: Movement 1
Even: Movement 2
