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26
Apr

Thursday

By: Richie Leave a Comment

“Rack City” For Time: 10 Power Cleans (155/105) 50 Air Squats 10 Front Squats (155/105) 50 Air Squats 10 Push Jerks (155/105) 50 Air Squats 10 Clusters (155/105)

25
Apr

Wednesday

By: Richie Leave a Comment

“Full Circle” For Time: 1500 Meter Row 100 Double Unders 35 Calorie Bike or 50-10 Meter Shuttle sprints 100 Double Unders 1500 Meter Row

24
Apr

Tuesday

By: Richie Leave a Comment

Squat Snatch Build to a Heavy Single “Ring of Fire” 9 Minute AMRAP: 1 Ring Muscle-ups 1 Squat Snatch (135/95) 2 Ring Muscle-ups 2 Squat Snatch (135/95) 3 Ring Muscle-ups 3 Squat Snatch (135/95) UP by (1) Rep Until Finish  OR 9 Minute AMRAP: 2 Pull-ups 2 Power Snatches 4 Pull-ups 4 Power Snatches 6 […]

23
Apr

Monday

By: Richie Leave a Comment

2 Rounds For Time: 400 Meter Run 26 Hand Release Push-ups 400 Meter Run 26 Kettlebell Swings (53/35) 400 Meter Run 26 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

“Jump Ship” 18 Minute AMRAP: 21/15 Calorie Row 18 Jumping Lunges 15 AbMat Sit-ups 12 Hand Release Push-ups

21
Apr

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 Snatches (115/80) 20:00 – 23:00 Rest (23:00 – 27:00) – 400 Meter Run, Max Thrusters (95/65)

20
Apr

Friday

By: Richie Leave a Comment

“Belt Buckle” For Time: 1,000 Meter Row 30 Deadlifts (225/155) 50 Lateral Barbell Burpees

19
Apr

Thursday

By: Richie Leave a Comment

“Strongman Style” Teams of 4 – 5 25 Minute AMRAP: (5 Minutes at Each Station) Prowler Push Hand Over Hand Sled Pull Calorie Ski Erg D-Ball or Sandbag Clean Yoke Carry

18
Apr

Wednesday

By: Richie Leave a Comment

Back Squat Heavy Set of 5 “Elbow Grease”  Alternating on The Minute For 14 Minutes (7 Rounds) Odd – 14/10 Calorie Bike/Row Even – :30 Seconds Max Medicine Ball Squat Cleans (20/14)  

17
Apr

Tuesday

By: Richie Leave a Comment

“Helen” 3 Rounds For Time: 400 Meter Run 21 Kettlebell Swings (53/35) 21 Pull-Ups