fbpx
14
Aug

Tuesday

By: Richie Leave a Comment

“Lead Foot”

4 Minute AMRAP:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups

-Rest 4 Minutes-

4 Minute AMRAP:
21/15 Calorie Row
21 Burpees
21 Toes to Bar

-Rest 4 Minutes-

4 Minute AMRAP:
15/9 Calorie Row
15 Burpees
15 Pull-ups

13
Aug

Monday

By: Richie Leave a Comment

Back Squat
3 Sets of 5

“Thin Air”
4 Rounds For Time:
40 Air Squats
30 AbMat Sit-Ups
15/10 Calorie Bike or Row

12
Aug

Sunday

By: Richie Leave a Comment

“Hot Water”
AMRAP 12:
250 Meter Row
15 Push-ups

11
Aug

Saturday

By: Richie Leave a Comment

“31 Heroes”
Teams of 2
31 Minute AMRAP:
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24)

10
Aug

Friday

By: Richie Leave a Comment

Deadlift
Heavy Set of 10

“Captain Insano”
3 Rounds:
20 Deadlifts (155/105)
15/10 Calorie Bike/ Row
20 Hang Dumbbell Reverse Lunges (50’s/35’s)
15/10 Calorie Bike/ Row

9
Aug

Thursday

By: Richie Leave a Comment

“Strict Nicole”

20 Minute AMRAP:

400 Meter Run

Max Strict Pull-ups

8
Aug

Wednesday

By: Richie Leave a Comment

“Hot Sauce”

3 Minute AMRAP:
21 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)

-Rest 3 Minutes-

3 Minute AMRAP:
18 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)

-Rest 3 Minutes-

3 Minute AMRAP:
15 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)

-Rest 3 Minutes-

3 Minute AMRAP:
12 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

7
Aug

Tuesday

By: Richie Leave a Comment

“Jump City”

For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)

2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)

3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

6
Aug

Monday

By: Richie Leave a Comment

Power Snatch
-Build to Heavy Single

“Randy”
For Time:
75 Power Snatches (75/55)

5
Aug

Sunday

By: Richie Leave a Comment

“Recess”
AMRAP 10:
3 Calorie Bike, 3 Kettlebell Swings (53/35)
6 Calorie Bike, 6 Kettlebell Swings (53/35)
9 Calorie Bike, 9 Kettlebell Swings (53/35)

*Continue to add (3) Repetitions Per Round