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25
Nov

Sunday

By: Richie Leave a Comment

“Air Head”
75/50 Calorie Bike Or Row 20 Jumping Reverse Lunges
60/40 Calorie Bike Or Row
20 Jumping Reverse Lunges
45/30 Calorie Bike Or Row
20 Jumping Reverse Lunges
30/20 Calorie Bike Or Row
20 Jumping Reverse Lunges
15/10 Calorie Bike Or Row
20 Jumping Reverse Lunges

24
Nov

Saturday

By: Richie Leave a Comment

“Boxed Out”
5 Rounds:
1:00 Burpee Box Jumps (24/20)
1:00 Hang Power Snatches (95/65)
1:00 Calorie Row
1:00 Rest

23
Nov

Friday

By: Richie Leave a Comment

Deadlift:
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2

“Smooth Criminal”
15 Minute AMRAP:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)

22
Nov

Thursday

By: Richie Leave a Comment

“Murph and Friends” (30min Cap)
Team of 2:
Buy-in: 6x 200m run (partners alternating)
100 Pull-ups
200 pushups
300 squats
Cash out: 6x 200m Run (partners alternating)

21
Nov

Wednesday

By: Richie Leave a Comment

Pausing Front Squat
Build to Heavy Single (3 Second Pause)

“Breaking Bad”
3 Rounds:
30/21 Calorie Row Or Bike
30 Kettlebell Swings (53/35)
30 Front Squats (95/65)

20
Nov

Tuesday

By: Richie Leave a Comment

“Rush Hour”
5 Rounds on the 4:00
20/14 Calorie Bike Or Row
10 Lateral Barbell Burpees
5 Power Snatches (135/95)

19
Nov

Monday

By: Richie Leave a Comment

“Jackie”
For Time:
1,000 Meter Row
50 Thrusters (45/35)
30 Pull-ups

18
Nov

Sunday

By: Richie Leave a Comment

“Clockwork”
20 Minute AMRAP:
400 Meter Run
12 Box Jumps (24/20)
21 AbMat Sit-Ups

17
Nov

Saturday

By: Richie Leave a Comment

“Iron Fist”
Teams of 3
5 Rounds (30 Minute Cap):
100/70 Calorie Bike/ Or Row
50 Deadlifts
40 Hang Power Cleans + 30 Push Jerks
Round 1: 95/65
Round 2: 115/80
Round 3: 135/95
Round 4: 155/105
Round 5: 175/115

16
Nov

Friday

By: Richie Leave a Comment

“Cover Girl”
AMRAP 18:
5 Round Buy-In:
200 Meter Run
10 Overhead Squats (95/65)
In Time Remaining:
Max Rounds “Cindy”

“Cindy” = 5 Pull-ups, 10 Push-ups, 15 Air Squats