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22
Jun

Friday

By: Richie Leave a Comment

“300” 10 Rounds For Time: 5 Strict Chest to Bar Pull-ups 10 “X” Dumbbell Movement 15 Sit-ups Round 1 – Dumbbell Push Press Round 2 – Dumbbell Burpees Round 3 – Dumbbell Power Cleans Round 4 – Dumbbell Floor Press Round 5 – Dumbbell Lunge Steps Round 6 – Dumbbell Front Squats Round 7 – […]

21
Jun

Thursday

By: Richie Leave a Comment

“John Deere” For Time: 21-15-9 Row Calories 15-12-9/ 9-7-5 Bike Calories 200 Meter Farmers Carry (53/35) 21-15-9 Row Calories 15-12-9/ 9-7-5 Bike Calories 200 Meter Farmers Carry (53/35) 21-15-9 Row Calories 15-12-9/ 9-7-5 Bike Calories

20
Jun

Wednesday

By: Richie Leave a Comment

3-Position Power Snatch Build to Heavy Complex “Double Dribble” 3 Rounds For Time: 75 Double Unders 50 Air Squats 15 Power Snatches (115/80)

19
Jun

Tuesday

By: Richie Leave a Comment

“Kelen Helly” For Time: 1 Round of “Kelly” 2 Rounds of “Helen” 1 Round of “Kelly” “Kelly” = 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) “Helen” = 400m Run 21 Kettlebell Swings (53/35) 12 Pull-ups

18
Jun

Monday

By: Richie Leave a Comment

“Nose Bleed” 15 Minute AMRAP: 27/21 Calorie Row 21 Deadlifts (135/95) 15 Burpees 9 Push Press (135/95)

17
Jun

Sunday

By: Richie Leave a Comment

“Band-Aid” 5 Rounds: 40 Banded Good Mornings 30 AbMat Sit-Ups 200 Meter Empty Prowler Push

16
Jun

Saturday

By: Richie Leave a Comment

“Baker’s Dozen” Teams of 3, For Time (30 Minute Cap): 60/40 Calorie Bike 60 Box Jump Overs (24/20) 60 Power Cleans (155/105) 60 Toes to Bar 60 Push Jerks (155/105) 60 Box Jump Overs (24/20) 60/40 Calorie Bike 60 Box Jump Overs (24/20) 60 Power Cleans (135/95) 60 Toes to Bar 60 Push Jerks (135/95) […]

15
Jun

Friday

By: Richie Leave a Comment

Front Squat Build to Heavy Set of 3 “Crow’s Nest” AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (135/95) Calorie Row Rest 5 Minutes AMRAP 5: 15-12-9 Kettlebell Swing (70/53) Front Squat (115/80) Calorie Row

14
Jun

Thursday

By: Richie Leave a Comment

“Schlitz” 4 Rounds For Time: 400 Meter Run 4 Ring Muscle-ups 40 Double Unders

13
Jun

Wednesday

By: Richie Leave a Comment

“Sumo Deadlift” Build to a Moderate Triple “Floor It” On the 4:00 x 4 Rounds: 100′ Walking Lunge 15 Deadlifts (185/135) 15/10 Calorie Bike/Row