16
Dec

Saturday

By: Richie Leave a Comment

“Three Peat” Teams of 3  25 Minute AMRAP: 70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55) 60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65) 50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80) 40/30 Calorie Row, 40 Bar-Facing Burpees, 40 power Snatches (135/95) 30/20 Calorie Row, 30 Bar-Facing Burpees, Max […]

15
Dec

Friday

By: Richie Leave a Comment

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

14
Dec

Thursday

By: Richie Leave a Comment

“Switch Gears” 8 Rounds of :20 on/ :10 Off Kettlebell Swings (53/35) Bike Sit-ups Shuttle Sprints

13
Dec

Wednesday

By: Richie Leave a Comment

Hang Power Clean Heavy Set of 3 Followed By… “Sky Hook” 3 Rounds 20 Hang Power Cleans (95/65) 20 Front Squats (95/65) 20 Push Press (95/65)

12
Dec

Tuesday

By: Richie Leave a Comment

“Half and Half” Teams of 2  8 Rounds for Time: 400 Meter Row 200 Meter Plate Carry Run (45/35) *Partner Will Complete Full Round Before Switching. Each Partner Will Complete Four Rounds

11
Dec

Monday

By: Richie Leave a Comment

“Four Thirty” 20 Minute AMRAP: 30 Dumbbell Snatches (50/35) 30 Box Jumps (24/20) 30/21 Calorie Row 30 Toes to Bar

9
Dec

Saturday

By: Richie Leave a Comment

“Adderall” 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 4oo Meter Run, Max Thrusters (95/65)

8
Dec

Friday

By: Richie Leave a Comment

“Free Bird” Teams of 3 20 Minute AMRAP: 7 Kettlebell Swings (70/53) 7/5 Calorie Bike 7 Burpees *Teammates Complete Full Rounds, then Switch.

7
Dec

Thursday

By: Richie Leave a Comment

“Hindsight” 20 Minute AMRAP: 2 Bar Muscle-ups 4 Strict Handstand Push-ups 8 Dumbbell Hang Squat Cleans (50’s/35’s) Option A: 20 Minute AMRAP: 7 Chest to Bar Pull-ups 7 Dumbbell Push Press (50’s/35’s) 7 Dumbbell Hang Squat Cleans (50’s/35’s) Option B: 20 Minute AMRAP: 7 Pull-ups 7 Dumbbell Push Press (35’s/25’s) 7 Dumbbell Front Squats (35’s/25’s)

6
Dec

Wednesday

By: Richie Leave a Comment

“Johnny” Teams of 2: Buy – in: 600 Meter Run 3 Rounds: 19 Calorie Row (each) 87 Erg Jump Overs 7 Rope Climbs Cash – out: 600 Meter Run