5
Dec

Tuesday

By: Richie Leave a Comment

“Black and Blue” 5 Rounds: 10 Power Cleans (135/95) 10 Burpees

4
Dec

Monday

By: Richie Leave a Comment

“Front Squat” Heavy Set of 2 Followed by… “Eikcaj” 30 Pull-ups 50 Thrusters (45/35) 1,000 Meter Row

2
Dec

Saturday

By: Richie Leave a Comment

“Long Gone” 5 Rounds: AMRAP: 1 Minute at Each Station: Wall Balls (20/14) Dumbbell Snatch (50/35) Calorie Bike Rest 1 Minute Between Rounds

1
Dec

Friday

By: Richie Leave a Comment

“Undead” 5 Rounds: 15 Deadlifts (155/105) 25 AbMat Sit-Ups

30
Nov

Thursday

By: Richie Leave a Comment

“Kettlebells on the Run” 15 Minute AMRAP: 100 Meter Run, 2 Kettlebell Swings (53/35) 100 Meter Run, 4 Kettlebell Swings (53/35) 100 Meter Run, 6 Kettlebell Swings (53/35) 100 Meter Run, 8 Kettlebell Swings (53/35) 100 Meter Run, 10 Kettlebell Swings (53/35) *Continue to add (2) Reps per Round 

29
Nov

Wednesday

By: Richie Leave a Comment

“Gwen” 15 – 12 – 9 Unbroken Clean and Jerks *Athlete Choice on Loading 

28
Nov

Tuesday

By: Richie Leave a Comment

“2k Row” For Time: 2,000 Meter Row

27
Nov

Monday

By: Richie Leave a Comment

“Humpty Dumpty” 3 Rounds For Time: 10 Power Snatches (115/80) 20 Box Jump Overs (24/20) 30 Wallballs (20/14)

24
Nov

Friday

By: Richie Leave a Comment

“Voorhees” 13 Minute AMRAP: 55 Burpees 55 Pull-Ups 55/40 Calorie Row 55 Handstand Push-ups

23
Nov

Thursday

By: Richie Leave a Comment

“Three Cheers” 18 Minute AMRAP: 3 Kettlebell Swings (53/35) 3 Box Jump Overs (24/20) 200 Meter Run 6 Kettlebell Swings (53/35) 6 Box Jump Overs (24/20) 200 Meter Run 9 Kettlebell Swings (53/35) 9 Box Jump Overs (24/20) 200 Meter Run Climbing by 3’s Until Cap