Wednesday 4/24/18

Posted: 04/24/2018 in Uncategorized

Hang Squat Clean

Build to Heavy Single

“Under the Lights”

AMRAP 8:
3 Hang Squat Clean (95/65)
3 Toes to Bar
6 Hang Squat Clean (95/65)
6 Toes to Bar
9 Hang Squat Clean (95/65)
9 Toes to Bar

Up by (3) reps each round

Tuesday 4/24/18

Posted: 04/24/2018 in Uncategorized

“Play Dead”

AMRAP 5:
Buy-In: 600 Meter Run
12 Deadlifts (185/135)
12 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 400 Meter Run
9 Deadlifts (225/155)
9 Lateral Barbell Burpees

rest 5 minutes

AMRAP 5:
Buy-In: 200 Meter Run
6 Deadlifts (275/185)
6 Lateral Barbell Burpees

Monday 4/23/18

Posted: 04/22/2018 in Uncategorized

“Spin Doctor”

AMRAP 16:
30 Double Unders
15 Wallballs (20/14)
30 Double Unders
15 Kettlebell Swings (53/35)

Thursday 4/19/18

Posted: 04/18/2018 in Uncategorized

“Rack City”

For Time:
10 Power Cleans (155/105)
50 Air Squats
10 Front Squats (155/105)
50 Air Squats
10 Push Jerks (155/105)
50 Air Squats
10 Clusters (155/105)

Wednesday 4/18/18

Posted: 04/17/2018 in Uncategorized

“Full Circle”

For Time:
1500 Meter Row
100 Double Unders
5 Shuttles (road and back)
100 Double Unders
1500 Meter Row

Tuesday 4/17/18

Posted: 04/16/2018 in Uncategorized

Squat Snatch

Build to a Heavy Single

“Ring of Fire”

AMRAP 9:
1 Ring Muscle-ups
1 Squat Snatch (135/95)
2 Ring Muscle-ups
2 Squat Snatch (135/95)
3 Ring Muscle-ups
3 Squat Snatch (135/95)

Up by (1) rep until finish

Monday 4/17/18

Posted: 04/15/2018 in Uncategorized

“Marathon Monday”

2 Rounds For Time:
400 Meter Run
26 Hand Release Push-ups
400 Meter Run
26 Kettlebell Swings (53/35)
400 Meter Run
26 Sit-ups
400 Meter Run
26 Deadlifts (75/55)
400 Meter Run
26 Air Squats
400 Meter Run
26 Box Jumps (24/20)

Sunday 4/15/18

Posted: 04/14/2018 in Uncategorized

“Jump Ship”

AMRAP 18:
21/15 Calorie Row
18 Jumping Lunges
15 AbMat Sit-ups
12 Hand Release Push-ups

Thursday 4/12/18

Posted: 04/11/2018 in Uncategorized

“Strongman Style”

Teams of 4-5:
AMRAP 25 (5 Minutes at Each Station):

Athletes will pick 5 movements, you can have 1 or 2 people working at a time.

Farmers Carries
Plate Push
Calorie Bike Ski
Tire Flip
D-Ball Carries
Axle Bar Cleans
Back Rack Barbell Carry
Sled Drag
Sledge hammer strikes

Wednesday 4/10/18

Posted: 04/10/2018 in Uncategorized

Back Squat

Heavy Set of 5

“Elbow Grease”

Alternating On the Minute x 14 (7 Rounds):
Odd – 14/10 Calorie Row
Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)