fbpx
17
Feb

Sunday

By: Richie Leave a Comment

“Hardball”

5 Rounds:
21 AbMat Sit-ups
18 Medicine Ball Squat Jumps (20/14)
50′ Walking Lunge

16
Feb

Saturday

By: Richie Leave a Comment

“Mumbo Jumbo”

Teams of 3
For Time (30 Minute Cap)

3 Rounds:
30 Deadlifts (95/65)
30 Hang Power Cleans (95/65)
30 Push Jerks (95/65)

100/70 Calorie Assault Bike

2 Rounds:
30 Deadlifts (135/95)
30 Hang Power Cleans (135/95)
30 Push Jerks (135/95)

100/70 Calorie Assault Bike

1 Round:
30 Deadlifts (175/125)
30 Hang Power Cleans (175/125)
30 Push Jerks (175/125)

15
Feb

Friday

By: Richie Leave a Comment

“Twenty Something”

20 Minute AMRAP:
30 Overhead Squats (95/65)
30 Box Jumps (24/20)
30 Toes to Bar
30/21 Calorie Row

14
Feb

Thursday

By: Richie Leave a Comment

“Crop Top”

5 Rounds:
21 Wallballs (20/14)
200′ Farmers Carry (53’s/35’s)
9 Strict Handstand Push-ups

13
Feb

Wednesday

By: Richie Leave a Comment

“Sole Cycle”

5 Minute AMRAP:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Assault Bike

Rest 5 Minutes

5 Minute AMRAP:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Assault Bike

Rest 5 Minutes

5 Minute AMRAP:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Assault Bike

12
Feb

Tuesday

By: Richie Leave a Comment

“Dubble Bubble”
15 Minute AMRAP:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups

11
Feb

Monday

By: Richie Leave a Comment

Front Squat 1RM
Build to heavy single

“Funny Bone”
21-15-9:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)

10
Feb

Sunday

By: Richie Leave a Comment

“Dum Dum”
3 Rounds:
200’ DB Farmers Carry
20 DB Floor Press
200’ DB Front Rack Carry
20 DB Deadlifts

9
Feb

Saturday

By: Richie Leave a Comment

“Over Easy”
50/35 Calorie Bike/Or Row

Directly into…

3 Rounds:
21 Chest to bar pull-ups
15 Overhead Squats (115/80)
9 Power Clean and Jerk (115/80)

8
Feb

Friday

By: Richie Leave a Comment

“Wet Floor”
Teams of 2:
AMRAP: 20

75 WallBalls (20/14)
60 ABMAT Sit-Ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)