Strength: 3 sets of 1 Power clean 1 Hang Squat clean 1 Front Squat 1 Squat Clean 1 Jerk Wod: Amrap 3 30 Double Unders 9 Power Cleans 135/95 rest 3 Min Amrap 3 30 Double Unders 7 Power Cleans 155/105 Rest 3 Min Amrap 3 30 Double Unders 5[…]
Read More »21-18-15-12-9: Wallballs (20/14) Pull-ups Calorie Row 200 Meter Run After Each Round
Read More »AMRAP 5: Buy-In: 50/35 Calorie Bike Directly Into.. 12 Deadlifts (185/135), 12 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 35/25 Calorie Bike Directly Into.. 9 Deadlifts (225/155) 9 Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: Buy-In: 20/15 Calorie Bike Directly Into… 6 Deadlifts (275/185) 6 Lateral Barbell[…]
Read More »Back Squat 3 Sets of 5 AMRAP 12: 15 Kettlebell Swings (70/53) 30 AbMat Sit-ups 45 Air Squats
Read More »Alternating with a partner, complete 3 rounds for time: 25 Pull Ups 25 Push Press 75/55 25 Box Jump overs 20″ 25 Vups 15/12 Calorie Row * Partner 1 completes 25 Pull Ups, Partner 2 completes 25 Pull ups * Partner 1 completes 25 Push press, Partner 2 completes 25[…]
Read More »AMRAP 20 Class divides into 2 Teams 10 Calorie Assault Bike 50 Meter Prowler (90/45) 200 Meter Run *Funnel Style: As station in front of you clears you enter Post Round and Reps to Comments
Read More »3 rounds for max reps of: •1 minute of burpees •1 minute of wall-ball shots (20/14) •1 minute of box jumps 24/20 •1 minute of med-ball sit-ups (20/14) •1 minute of hang power cleans (115/75) Rest 1 minute
Read More »Front Squat Tempo Heavy Single 5 seconds down, 3 second pause. AMRAP 12: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Bike 6 Thrusters (95/65) 6 Toes to Bar 6 Calorie Bike 9 Thrusters (95/65) 9 Toes to Bar 9 Calorie Bike …. Up by (3’s) until finish.
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