fbpx
24
Apr

Wednesday

By: Richie Leave a Comment

“Doorbell”
18 Minute AMRAP:
21/15 Calorie Assault Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)

23
Apr

Tuesday

By: Richie Leave a Comment

Clean & Jerk 1RM

“Grace”
30 C&J for Time (135/95)

22
Apr

Monday

By: Richie Leave a Comment

“Marathon Monday”

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

21
Apr

Sunday

By: Richie Leave a Comment

EMOM x10:
2 Back Squat

3 Rounds:
30 Sumo Deadlift High Pulls (95/65)
150′ Walking Lunge

EMOM = Every Minute on the Minute

20
Apr

Saturday

By: Richie Leave a Comment

“Tip Toe”

21-18-15-12-9-6-3
200 Meter Run
Toes to Bar
Burpees

19
Apr

Friday

By: Richie Leave a Comment

“TNT”

For Time:
30 Power Snatches
30 Power Clean and Jerks
30 Thrusters

Barbell: 95/65

18
Apr

Thursday

By: Richie Leave a Comment

“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20′)

17
Apr

Wednesday

By: Richie Leave a Comment

Front Squat
Build to a Heavy 3

“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-ups
50 Double Unders

16
Apr

Tuesday

By: Richie Leave a Comment

“Bad Blood”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Push Presses (95/65)
1 Minute Calorie Bike
1 Minute Rest

15
Apr

Monday

By: Richie Leave a Comment

Power Clean
*Build to a Heavy 3

“Black & Blue” 
5 Rounds
10 Power Cleans (135/95)
10 Burpees