7
Oct

Saturday

By: Richie Leave a Comment

“Heather” Buy-in: 800 Meter Run 5 Rounds: 12 Chest-to-Bar Pull-ups 9 Squats Snatches (95/65) 6 Strict Handstand Push-ups Cash-out: 800 Meter Run

6
Oct

Friday

By: Richie Leave a Comment

“Tine” 3 Rounds For Time: 500 Meter Row 12 Deadlifts (245/165) 15 Box Jumps (30/24)

5
Oct

Thursday

By: Richie Leave a Comment

“Team Nate” 20 Minute AMRAP: 2 Ring Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) or 4 Strict Pull-ups 8 Push-ups 12 Kettlebell Swings (70/53)

4
Oct

Wednesday

By: Richie Leave a Comment

“Weightlifting Wednesday” Push Press Heavy: 5 – 4 – 3 – 2 – 1 Followed By….. “Pushed Around” Every 3:00 for 4 Rounds: 15/12 Calorie Row 10 Barbell Facing Burpee’s Max Push Press (115/80) *No Rest Between Rounds*

3
Oct

Tuesday

By: Richie Leave a Comment

“Undertow” 5 Rounds: 200 Meter 30 Double Unders (60 singles) 9 Hang Squat Cleans (115/80)

2
Oct

Monday

By: Richie Leave a Comment

“Eighteen Wheeler” 18 Minute AMRAP: 18 Calorie Row 15 Wall-balls (20/14) 12 Dumbbell Snatches (50/35) 9 Toe-to-Bar

30
Sep

Saturday

By: Richie Leave a Comment

“Lava Run” 800 Meter Run 50 Overhead Squats (45/35) 800 Meter Run 50 Thrusters (45/35) 800 Meter Run 50 Front Squats (45/35)

29
Sep

Friday

By: Richie Leave a Comment

“Open and Performance” Power Clean: Build to Heavy Single “Pull Over” For Time: 21 Lateral Barbell Burpees 21 Power Clean (135/95) 21 Lateral Barbell Burpees

28
Sep

Thursday

By: Richie Leave a Comment

“Playground” 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15 Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 400 Meter Run 9 Kettlebell Swings (70/53) 9 Goblet Squats (70/53)

27
Sep

Wednesday

By: Richie Leave a Comment

“Open and Performance” Pausing Front Squat: Build to heavy single Front Squat: Build to heavy Single “Double Over” 15 Abmat Sit-Ups 30 Double Unders