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6
Oct

Saturday

By: Richie Leave a Comment

“Heartburn”
For Time:
1 Mile Run
10 Rounds of
“Bergeron Beep Test” (75/55)

5
Oct

Friday

By: Richie Leave a Comment

“Twist and Shout”
14 Minute AMRAP:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders

4
Oct

Thursday

By: Richie Leave a Comment

“Amphibious”
3 Rounds:
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row

3
Oct

Wednesday

By: Richie Leave a Comment

Push Press
Heavy Set of 10

“Clothesline”
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.

2
Oct

Tuesday

By: Richie Leave a Comment

“Flip Flop”
30-20-10:
Kettlebell Swings (53/35)
Calorie Bike/or Row

Directly into…

10-20-30:
Deadlifts (135/95)
Calorie Bike/or Row
Women Complete (21-15-9, 9-15-21) Calories on Machines.

1
Oct

Monday

By: Richie Leave a Comment

Front Squat
3 Sets of 5

“Wasabi”
For Time:
1 Mile Run
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees

30
Sep

Sunday

By: Richie Leave a Comment

“Jim”
9 Rounds:
24 Push-ups
8 Deadlifts (215/135)

29
Sep

Saturday

By: Richie Leave a Comment

“Sock Hop”
TEAMS OF 3
2 Rounds (30 min time cap)
100/70 Calorie Row
100 Box Jumps (24/20)
100 Power Cleans
100 Barbell Facing Burpees

Round 1: (135/95)
Round 2: (115/80)

28
Sep

Friday

By: Richie Leave a Comment

“Overtime”
For Time:
200m Run, 21 Power Snatches
200m Run, 21 Overhead Squat
200m Run, 15 Power Snatches
200m Run, 15 Overhead Squats
200m Run, 9 Power Snatches
200m Run, 9 Overhead Squats

Barbell (95/65)

27
Sep

Thursday

By: Richie Leave a Comment

“Back Seat”
AMRAP:18
30/21 Calorie Bike/Or Row
30 AbMat Sit-ups
20 Dumbbell Box Step-Ups
(35’s/20’s all to a 20” Box)