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31
May

Thursday

By: Richie Leave a Comment

“Wreckless” For Time: 27-21-15-9: Toes to Bar After each round: 20/14 Calorie Bike/Row 50′ DB Front Rack Walking Lunge (50/35)

30
May

Wednesday

By: Richie Leave a Comment

“Double Decker” AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders

29
May

Tuesday

By: Richie Leave a Comment

“Sugar Daddy” 21-15-9: Deadlifts (225/155) 400 Meter Run 

27
May

Sunday

By: Richie Leave a Comment

“Cowboy Up” Alternating On the Minute x 20 Minute 1: 3 Deadlifts Minute 2: 10 Sit-Ups + 20 Double Unders Start at estimated 50% of best deadlift, and build in loading over the course of the rounds.

26
May

Saturday

By: Richie Leave a Comment

“Bike Drop” Teams of 3: For Time (30 Minute Cap): 65/45 Calorie Bike, 75 Power Snatches, 75 Thrusters (75/55) 65/45 Calorie Bike, 60 Power Snatches, 60 Thrusters (95/65) 65/45 Calorie Bike, 45 Power Snatches, 45 Thrusters (115/80) 65/45 Calorie Bike, 30 Power Snatches, 30 Thrusters (135/95) 65/45 Calorie Bike, 15 Power Snatches, 15 Thrusters (155/105)

25
May

Friday

By: Richie Leave a Comment

“Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds

24
May

Thursday

By: Richie Leave a Comment

“Mano y Mano” Class Divides into 2 Teams: 3 Rounds: Team 1: Assault Bike (Team Score) Team 2: 400 Meter Prowler Push If Teams of 2-4 Each: 1 Bike + Prowler If Teams of 5-7 Each: 2-3 Bikes + Prowlers If Teams 8-10 Each: 4 Bikes + Prowlers

23
May

Wednesday

By: Richie Leave a Comment

“Snake Bite” Option A For Time: 21-15-9 Squat Snatch (95/65) Chest to Bar Pull-ups Option B For Time: 15-12-9 Power Snatch (95/65) Overhead Squats (95/65) Pull-ups Option C For Time: 15-12-9 Power Snatch (75/55) Overhead Squats (75/55) Pull-ups

22
May

Tuesday

By: Richie Leave a Comment

“Anchored Down”  5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Rower Burpees

21
May

Monday

By: Richie Leave a Comment

“Double Crossed” For Time: 10-9-8-7-6-5-4-3-2-1: Clean and Jerks (115/80) 30 Double Unders After Each Set