Clean (Squat) 3-3-2-2-1-1-1-1 Build to a 1 rep max for the day in 20 minutes If new to this lift, perform 8 sets of 3 reps, building to a moderately challenging weight Loading Guidelines: Set 1: 3 reps @ 40% 1RM Set 2: 3 reps @ 50% Set 3: 2[…]
Read More »For time: 75-60-45-30-15 Double Unders 15-12-9-6-3 Deadlifts (Double Overhand Grip) RX = 225/155
Read More »AMRAP 15: 100′ Walking Lunge 200 Meter Farmers Carry (53’s/35’s) 30 AbMat Sit-ups 400 Meter Row
Read More »Teams of 2 Amrap 25 5 DeadLifts 255/175 5 T2B 5 Hspu’s 5 Box Jumps 30/24 50 Double Unders/Run 200 M
Read More »3 Rounds with a Partner: 250 Meter Row 500 Meter Row 750 Meter Row Each athlete does each interval. Rest while your partner work
Read More »Bench Press: Build to a heavy 3 Tabata: Strict Pull-ups Ab Mat sit ups Push-ups GHD Hip Ext Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
Read More »For Time: 50/35 Calorie Row 3 Rounds of “Kelly” (20/14) 50/35 Calorie Row 1 Round of Kelly: 400 Meter Run 30 Box Jumps (24/20) 30 Wallballs*
Read More »AMRAP 12: 21 Kettlebell Swings (53/35) 14 Kettlebell Reverse Lunges 7 Push Jerks (135/95)
Read More »Alternating On the Minute x 16 (8 Rounds): Odd Minutes: 15/12 Calorie Bike Even Minutes: “X” Power Cleans Rounds 1-2: 5 Power Cleans Rounds 3-4: 4 Power Cleans Rounds 5-6: 3 Power Cleans Rounds 7-8: 2 Power Cleans *Increase weight every 2 rounds*
Read More »Complete as many rounds as possible in 20 minutes of: 50′ Handstand Walk (in 25′ increments) 15 Toes to Bar 50′ Walking Lunge – DBs held in front rack (50s/35s) Scoring: Rounds + Reps
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