28
Jul

Friday: Bring a friend

By: Richie Leave a Comment

For 20 minutes complete as many reps as possible Starting with 50 wall-balls (20 for men/14 for women) 50 double-unders 40 Box Jumps (24″ for men/20″ for women) 40 Toes-to-Bar 30 Pull-ups 30 Burpees *20 Cleans (115 for men/80 for women)* *20 Jerks (115 for men/80 for women)* *10 Snatches (115 for men/80 for women)* […]

27
Jul

Thursday: Bring a friend

By: Richie Leave a Comment

Teams of 4 4 rounds you are working 40 seconds and resting 20 seconds Calories bike, Plate hops/ Calorie bike, Burpees 1st-40 seconds P1: Calorie bike P2: Plate hops -rest 20 seconds- 2nd-40 seconds P1: Plate hops P2: Calorie bike -rest: 20 seconds- 3rd-40 seconds P1: Calorie bike P2: Burpees -rest: 20 seconds- 4th-40 seconds […]

26
Jul

Wednesday: Bring a friend

By: Richie Leave a Comment

In 10 minutes complete as many reps as possible 3 calorie row, 3 hand release push-ups 6 calorie row, 6 hand release push-ups 9 calorie row, 9 hand release push-ups *continue climbing by 3 reps*

25
Jul

Tuesday: Bring a friend

By: Richie Leave a Comment

Teams of 3 In 18 minutes complete as many reps as possible 50 meter Farmers carry (70 for men/53 for women) 200 meter medball run (20 for men/14 for women) 200 meter run *When partner clears the medball run, next partner can start 

24
Jul

Monday: Bring a friend.

By: Richie Leave a Comment

For time: 21 – 15 – 9 reps of Dumbbell Snatches at (50 for men/35 for women) Calorie row …Right into…  21 – 15 – 9 reps of Box Jump Overs (24″for men/20″ for women) Pull-ups *The time it takes to complete both workouts is your score.

22
Jul

Saturday

By: Stewie Leave a Comment

For Time: 600m Run 2 Rounds of “DT” 600m Run 2 Rounds of “DT” 600m Run 2 Rounds of “DT” ** Barbell weight: 155/105 ** 1 Round of DT: 12 Deadlifts 9 Hang Power Cleans 6 Push Jerks

21
Jul

Friday

By: Stewie Leave a Comment

8 Minute AMRAP: 3 Thrusters (95/65) 3 Toes to Bar 6 Thrusters (95/65) 6 Toes to Bar 9 Thrusters (95/65) 9 Toes to Bar

20
Jul

Thursday

By: Stewie Leave a Comment

10 Minute EMOM: 2 Pausing Back Squats Then 3 Rounds (not for time): 25 AbMat Sit Ups 25 Hip Extensions 25 Flutter Kicks

19
Jul

Wednesday

By: Stewie Leave a Comment

For Time: 2k Row 150 Double-Unders 10 Rounds of Cindy: 5 Pull Ups 10 Push Ups 15 Air Squats

18
Jul

Tuesday

By: Stewie Leave a Comment

5 Minute AMRAP: Buy In: 600 m Run 12 Deadlifts (185/135) 12 Barbell Burpees Rest –  5:00 Then Buy In: 400 m Run 9 Deadlifts (225/155) 9 Barbell Burpees Rest –  5:00 Then Buy In: 200 m Run 6 Deadlifts (275/185) 6 Barbell Burpees Rest –  5:00