26
Sep

Tuesday

By: Richie Leave a Comment

“Captain Crunch” AMRAP 4 Minutes 3 Rounds: 12 Deadlifts (95/65) 9 Hang Power Cleans (95/65) 6 Push Jerks (95/65) Max Calorie Row in Time Remaining -Rest 4 Minutes- AMRAP 4 Minutes 2 Rounds: 12 Deadlifts (135/95) 9 Hang Power Clean (135/95) 6 Push Jerks (135/95) Max Calorie Row in Time Remaining -Rest 4 Minutes- AMRAP […]

25
Sep

Monday

By: Richie Leave a Comment

As Many Reps As Possible: Time: 15 Minutes 55 Power Snatches (95 for men/65 for women) 55 Pull-Ups 55 Calorie Row 55 Handstand Push-ups

23
Sep

Saturday

By: Richie Leave a Comment

As Many Reps As Possible: -Time: 20 Minutes-  7 Power Cleans (135 for men/95 for women) 7 Burpees 200 Meter Run

22
Sep

Friday

By: Richie Leave a Comment

For Time: -Complete 5 Rounds of-  Calorie Row ( 20 for men/15 for women) 10 Thrusters ( 115 for men/80 for women)

21
Sep

Thurday

By: Richie Leave a Comment

For Time:  15 – 12 – 9 – 6 – 3: Strict Ring Dips Strict Pull-ups 200 Meter Run Following Each Round

20
Sep

Wednesday

By: Richie Leave a Comment

Every Minute on The Minute: Time: 10 Minutes From 0:00 to 5:00: 3 Pausing Snatch Deadlifts From 5:00 to 10:00: 3 Pausing High Pulls -Rest 5 Minutes- followed by… As Many Reps As Possible in 8 Minutes: 10 Toes to Bar 10 Burpees

19
Sep

Tuesday

By: Richie Leave a Comment

For Time: 80 Double Unders 80 Air Squats 800 Meter Run 400 Meter Plate Run (45 for men/25 for women) 40 Kettlebell Swings (70 for men/53 for women) Calroies on Assualt bike (30 for men/21 for women) or 400 Meter Row

18
Sep

Monday

By: Richie Leave a Comment

“Always Remember” -For Time Teams of 2- 2001 Meter Row “Buy-in” 4 Rounds: 9 Rope Climbs 11 Bear Complexes (135 for men/95 for women) 2977 Meter Row “Cash-out” *Bear Complex* 1 Power Clean 1 Front Squat 1 Push Press 1 Back Squat 1 Push Press

16
Sep

Saturday

By: Richie Leave a Comment

As Many Reps As Possible: Time: 9 Minutes 9 Kettlebell Swings (53 for men/35 for women) 9 Burpees 9 Kettlebell Swings (53 for men /35 for women) 9 Box Jumps (24″ for men /20″ for women)

15
Sep

Friday

By: Richie Leave a Comment

For Time: *Choose One of The Following Options* Option A 21 – 15 – 9 Reps of Squat Snatch (95 for men/65 for women) Chest to Bar Pull-ups Option B 15 – 12 – 9 Power Snatch (95 for men/65 for women) Overhead Squats (95 for men/65 for women) Chest to Bar Pull-ups Option C […]