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27
Jul

Friday

By: Richie Leave a Comment

“Cement Mixer” 

On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar

26
Jul

Thursday

By: Richie Leave a Comment

“Deadpool”

On the 3:00 x 7 Rounds (21 Minutes):
21 AbMat Sit-Ups
14 Medicine Ball Squat Jumps (30/20)
7-6-5-4-3-2-1 Deadlifts

25
Jul

Wednesday

By: Richie Leave a Comment

“Fortitude”

Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

24
Jul

Tuesday

By: Richie Leave a Comment

“Liquid Cocaine”

5 Rounds:
5 Power Clean and Jerks (155/105)
10 Chest to Bar Pull-ups

23
Jul

Monday

By: Richie Leave a Comment

Back Squat
5 Sets of 3

Front Rack Reverse Lunge
3 Sets of 12

“Sore Subject”
Alternating Tabata x 8 Minutes:
Back Squat (45/35)
Double Unders

22
Jul

Sunday

By: Richie Leave a Comment

“Crunch Time”

4 Rounds For Time:
30 Russian Kettlebell Swings (70/53)
30 AbMat Sit-ups
30/21 Calorie Row

21
Jul

Saturday

By: Richie Leave a Comment

“Turtle Club”

For Time:
21 Overhead Squats (95/65)
200 Meter Run
21 Thrusters (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
15 Thrusters (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
9 Thrusters (95/65)
200 Meter Run

20
Jul

Friday

By: Richie Leave a Comment

“Doce”

4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)

Rest: 4 minutes

4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)

Rest: 4 minutes

4 Minute AMRAP:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)

19
Jul

Thursday

By: Richie Leave a Comment

“Impressed”

15 Minute AMRAP:
1 Rope Climb
12 Double Dumbbell Push Press (50/35)
1 Rope Climb
100 Meter Plate Run (45/25)

18
Jul

Wednesday

By: Richie Leave a Comment

“Lost Count”

For Time:
200 Double Unders
1,500 Meter Row
100 Wallballs (20/14)
35/25 Calorie Assault Bike