20
Oct

Friday

By: Richie Leave a Comment

“Skill Work” Wall Squat Followed By…… “Double or Nothing” 3 Rounds: 75 Double Unders 50 Air Squats 15 Power Cleans (135/95)

19
Oct

Thursday

By: Richie Leave a Comment

“Knotted Up” 15 Minute AMRAP: 200 Meter Run 2 Rope Climbs

18
Oct

Wednesday

By: Richie Leave a Comment

“Freedom Sauce” AMRAP 3 Minutes: 21 Overhead Squats (95/65) 21 Burpee Over the Erg Max Calorie Row -Rest 3 Minutes- AMRAP 3 Minutes: 18 Overhead Squats (115/80) 18 Burpee Over the Erg Max Calorie Row -Rest 3 Minutes- AMRAP 3 Minutes: 15 Overhead Squats (135/95) 15 Burpee Over the Erg Max Calorie Row -Rest 3 […]

17
Oct

Tuesday

By: Richie Leave a Comment

“Strength Training” Deadlift – Build to Heavy Set of 5 Followed by….. “Far Tire”  On The Minute for 12 Minutes (4 Rounds) 10 Deadlifts (225/155) 20 AbMat Sit-Ups Max Calorie Bike

16
Oct

Monday

By: Richie Leave a Comment

“Fight Gone Bad” 3 Rounds – 1:00 At Each Round Wall Balls (20/14) Sumo Deadlift High Pulls (75/55) Box Jumps (20″) Push Press (75/55) Calorie Row Rest

14
Oct

Saturday

By: Richie Leave a Comment

“Warpath” *Barbell (135/95) *”The Chief”= 3 Power Cleans, 6 Push-ups, 9 Air Squats 800 Meter Run 6 Rounds “The Chief” 400 Meter Run 4 Rounds “The Chief” 200 Meter Run 2 Rounds “The Chief”

13
Oct

Friday

By: Richie Leave a Comment

“Friend Zoned” *Teams of 2 – 20 Minute AMRAP: 15/12 Calorie Assault Bike 12/9 Calorie Row 9 Pull-ups -Partner Completes Full Rounds Before Switching-

12
Oct

Thursday

By: Richie Leave a Comment

“Strength Training” Back Squat: 3 sets of 5 Followed By…. “Turn and Burn” 30 Thrusters (65/45) 400 Meter Run 30 Thrusters (65/45)

11
Oct

Wednesday

By: Richie Leave a Comment

“Dumb Down” *15 Minute AMRAP: 15 Toe-to-Bar 12 Dumbbell Reverse Lunges (50/35) 9 Dumbbell Clean and Jerks (50/35)

10
Oct

Tuesday

By: Richie Leave a Comment

“HandBag” 80/60 Calorie Row 100 Double-Unders 800 Meter Plate Run (45/25) 100 Double-Unders 80/60 Calorie Row