23
Nov

Thursday

By: Richie Leave a Comment

“Three Cheers” 18 Minute AMRAP: 3 Kettlebell Swings (53/35) 3 Box Jump Overs (24/20) 200 Meter Run 6 Kettlebell Swings (53/35) 6 Box Jump Overs (24/20) 200 Meter Run 9 Kettlebell Swings (53/35) 9 Box Jump Overs (24/20) 200 Meter Run Climbing by 3’s Until Cap

22
Nov

Wednesday

By: Richie Leave a Comment

“Front Loader” Teams of 3: 7 Minute AMRAP 50 Push Press (135/95) 50 Push Press (155/105) AMRAP Push Press (185/135) Rest 3 Minutes  7 Minute AMRAP 50 Front Squats (135/95) 50 Front Squats (155/105) AMRAP Front Squats (185/135) Rest 3 Minutes 7 Minute AMRAP 50 Hang Power Cleans (135/95) 50 Hang Power Cleans (155/105) AMRAP […]

21
Nov

Tuesday

By: Richie Leave a Comment

“Mixed Feelings” 5 Rounds, On the 4:00 12 Pull-Ups 16 Deadlifts (135/95) 200 Meter Run

20
Nov

Monday

By: Richie Leave a Comment

“Denim” 15 Minute AMRAP: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80)

18
Nov

Saturday

By: Richie Leave a Comment

“Glen” 30 Clean & Jerks (135/95) 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees

17
Nov

Friday

By: Richie Leave a Comment

“Back Squat” 5 x 3 Followed By….. “Leg Stand” 8 Rounds: :20 Seconds Back Squat (45/35) :10 Seconds Rest :20 Seconds Double Unders :10 Seconds Rest

16
Nov

Thursday

By: Richie Leave a Comment

“Farmers Tan” Teams of 3 20 Minute AMRAP: 200 Meter Farmers Carry (70/53) 50/35 AB Bike/ 800 Meter Run 200 Meter Farmers Carry (70/53) 75 Wall Balls (20/14)

15
Nov

Wednesday

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)

14
Nov

Tuesday

By: Richie Leave a Comment

On the Minute x 10 2 Power Snatches Followed By…. “Run Down” 4 Rounds: 15 Power Snatches (75/55) 30 Double Unders 200 Meter Run

13
Nov

Monday

By: Richie Leave a Comment

“Dirty 30” For Time: 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/80) 30 Toes to Bar 30 Push Press (115/80) 30 Deadlifts (115/80) 30 Wall Balls (20/14) 30 Burpees 30 Double Unders