10
Aug

Thursday

By: Stewie Leave a Comment

For Time: 27 – 21 – 15 – 9 Kettlebell Swings (70/53) Burpees 400m Run

9
Aug

Wednesday

By: Richie Leave a Comment

Work to a Heavy Single: Overhead Squat Snatch Balance Snatch Then 7 Minutes (As Many Reps As Possible): Power Snatch (115 for men/80 for women) Every Minute on the Minute: 7 Wall Balls (30lbs for men/20lbs for women)

8
Aug

Tuesday

By: Richie Leave a Comment

For Time: 3 Rounds of 500 Meter Row 400 Meter Run *Rest 3 Minutes Between Rounds* 

7
Aug

Monday

By: Richie Leave a Comment

For Time: “Nasty Girls” 3 Rounds of: 50 Air Squats 7 Ring Muscle-Ups or (7 Burpee Chest to Bar Pull-Ups) 10 Hang Power Cleans (135 for men/95 for women)

5
Aug

Saturday

By: Richie Leave a Comment

“31 Heroes” Teams of 2 In 31 Minutes Complete As Many Reps As Possible: 8 Thrusters (155 for men/105 for women) 6 Rope Climbs 11 Box jumps (30″ for men/24″ for women) Partner 400 Meter Run with Medicine Ball

4
Aug

Friday

By: Richie Leave a Comment

“Diane” For time complete 21-15-9 reps Deadlifts (225 for men/155 for women) Handstand Push-ups

3
Aug

Thursday

By: Richie Leave a Comment

15 Minutes (As Many Reps As Possible) 400 Meter Run 15 Toe-to-Bar 12 Barbell Reverse Lunges (115 for men/80 for women) 9 Strict Ring Dips

2
Aug

Wednesday

By: Richie Leave a Comment

5 minute (EMOM = Every Minute on the Minute) At 50% of one rep max clean complete the following Clean Pull + Hang Power Clean + Power Clean Then 5 Minute EMOM = (Every Minute on the Minute) 1 Power Clean *Climb in weight to find a heavy single for the day* Followed by  Ascending […]

1
Aug

Tuesday

By: Richie Leave a Comment

For Time 3 Rounds of the “Bergeron Beep Test” Calorie row: 50 for men/35 for women Right into  3 Rounds of the “Bergeron Beep Test” Calorie Row: 50 for men/35 for women Right into 3 Rounds of the “Bergeron Beep Test” Calorie Row: 50 for men/35 for women *The Bergeron Beep Test*  7 Thrusters (75 […]

31
Jul

Monday

By: Richie Leave a Comment

For Time 5 Rounds 400 Meter Run 15 Power Snatches (75 for men/55 for women)