fbpx
21
Oct

Sunday

By: Richie Leave a Comment

“Tight Ship”
20 Minute AMRAP:
15/12 Calorie Row/Or Bike
1 Round of “Strict Cindy”
(5 strict pull up/10 push-up /15 air squat)

20
Oct

Saturday

By: Richie Leave a Comment

“Mind Eraser”
20 Minute AMRAP:
7 power cleans (135/95)
7 Burpees
200 meter Run

19
Oct

Friday

By: Richie Leave a Comment

Paused Front Squats
– Heavy singe: 5 second negative, 5 second hold at the bottom.

“Nine Yards”
12 Minute AMRAP:
3 thruster (95/65)
3 Toes to Bar
3 Calorie Bike/Or Row
(Adding 3 reps every completed round)

18
Oct

Thursday

By: Richie Leave a Comment

“Surf and Turf”
For Time:
70/50 Calorie Row/Or Bike
50 AbMat Sit-ups
30 Dumbbell Push-ups to Renegade Row (35/20)
50 AbMat Sit-ups
70/50 Calorie Row/Or Bike

17
Oct

Wednesday

By: Richie Leave a Comment

“Run Wild”
3 Rounds:
600 Meter Run
21 Hang Squat Snatches (75/55)

16
Oct

Tuesday

By: Richie Leave a Comment

Power Clean:
Build to Heavy Touch and Go 5-Rep

“Guard Rail”
3 Minute AMRAP:
12/9 Calorie Bike/Or Run
9 Power Cleans (115/80)

Rest 3 Minutes

3 Minute AMRAP:
12/9 Calorie Bike/Or Run
7 Power Cleans (135/95)

Rest 3 Minutes

3 Minute AMRAP:
12/9 Calorie Bike/Or Run
5 Power Cleans (155/105)

15
Oct

Monday

By: Richie Leave a Comment

“Dirty 30”
30 reps of …
Box Jumps (24/20)
Chest to bar Pull-ups
American Swings (53/35)
Front Squat (115/80)
Toes to bar
Push Press (115/80)
Deadlift (115/80)
Wall ball (20/14)
Burpees
Double Unders

14
Oct

Sunday

By: Richie Leave a Comment

“Ground Control”
On the Minute x 16 (4 Rounds):
Minute 1: 15 Burpees
Minute 2: 15 Kettlebell Swings (53/35)
Minute 3: Max Calorie Row
Minute 4: Rest

13
Oct

Saturday

By: Richie Leave a Comment

“Stop, Drop, & Roll”
Teams of 3
For Time (30 Minute Cap):

1,200 Meter Plate Run (45/25)
200/140 Calorie Bike/ Or Row
100 Hang Power Cleans (115/80)
80 Thrusters (115/80)
60 Squat Cleans (115/80)

12
Oct

Friday

By: Richie Leave a Comment

For Time:
2k Row
150 Double under
10 Rounds of “Cindy”

“Cindy”
5 pull-up
10 push-ups
15 Squats