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6
Aug

Monday

By: Richie Leave a Comment

Power Snatch
-Build to Heavy Single

“Randy”
For Time:
75 Power Snatches (75/55)

5
Aug

Sunday

By: Richie Leave a Comment

“Recess”
AMRAP 10:
3 Calorie Bike, 3 Kettlebell Swings (53/35)
6 Calorie Bike, 6 Kettlebell Swings (53/35)
9 Calorie Bike, 9 Kettlebell Swings (53/35)

*Continue to add (3) Repetitions Per Round

4
Aug

Saturday

By: Richie Leave a Comment

“Barbed Wire”
4 Rounds:
400 Meter Run
20 Pull-ups
30 Push-ups
40 AbMat Sit-Ups
50 Air Squats

3
Aug

Friday

By: Richie Leave a Comment

Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex

“Wise Men”
3 Minute AMRAP:
Macho Man (135/95)

Rest 3 Minutes

3 Minute AMRAP:
Macho Man (155/105)

Rest 3 Minutes

3 Minute AMRAP:
Macho Man (185/135)

*1 Macho Man Complex:
3 Power Cleans, 3 Front Squats, 3 Push Jerks

2
Aug

Thursday

By: Richie Leave a Comment

“Family Feud”
25 Minute AMRAP:
10/7 Calorie bike sprint
50 Meter Farmer Carry (70/53)
200 Meter Run

*Class Divides Into Even Teams

1
Aug

Wednesday

By: Richie Leave a Comment

“Fire Alarm”
For Time:
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test
50/35 Calorie Row
3 Rounds Bergeron Beep Test

1 Round of Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

31
Jul

Tuesday

By: Richie Leave a Comment

“Pumped Up Game Changer”
21-15-9:
Deadlifts (275/185)
Box Jump (30/24)

30
Jul

Monday

By: Richie Leave a Comment

“Foul Ball”
3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)

29
Jul

Sunday

By: Richie Leave a Comment

“Catch Fire”

3 Rounds For Time:
1,000 Meter Row
200 Meter Farmers Carry (50’s/35’s)
100′ Walking Lunge

28
Jul

Saturday

By: Richie Leave a Comment

“Limitless”

Teams of 3:
7 Minute AMRAP:
100/70 Calorie Assault Bike
Max Clean and Jerks (135/95)

-Rest 3 Minutes-

6 Minute AMRAP:
80/60 Calorie Assault Bike
Max Power Snatches (115/80)

-Rest 3 Minutes-

5 Minute AMRAP:
60/40 Calorie Assault Bike
Max Thrusters (95/65)