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11
Oct

Thursday

By: Richie Leave a Comment

“Better Half”
On the 1:30 x 7:
7 Dumbbell Strict Presses
7-6-5-4-3-2-1 Deadlifts

“1 Mile Run”
For Time:
1 Mile Run
(5 Laps)

10
Oct

Wednesday

By: Richie Leave a Comment

5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Dumbbell Snatches (50/35)
1 Minute Calorie Bike/Or Row
1 Minute Rest

 

9
Oct

Tuesday

By: Richie Leave a Comment

“Inside Out”
For Time:
800 Meter Run
21 Power Cleans (155/105)
400 Meter Plate Run (45/25)
21 Burpee Box Jump Overs (24/20)

8
Oct

Monday

By: Richie Leave a Comment

Overhead Squat
Heavy Single

Snatch Balance
Heavy Single

Snatch
Heavy Single

7
Oct

Sunday

By: Richie Leave a Comment

“Downsize”
3 Rounds
45 AbMat Sit-Ups
30/21 Calorie Row
15 Hang Power Cleans (115/80)

6
Oct

Saturday

By: Richie Leave a Comment

“Heartburn”
For Time:
1 Mile Run
10 Rounds of
“Bergeron Beep Test” (75/55)

5
Oct

Friday

By: Richie Leave a Comment

“Twist and Shout”
14 Minute AMRAP:
1 Power Snatch (135/95)
2 Overhead Squats (135/95)
3 Power Clean and Jerks (135/95)
40 Double Unders

4
Oct

Thursday

By: Richie Leave a Comment

“Amphibious”
3 Rounds:
200 Meter Farmers Carry (53’s/35’s)
400 Meter Run
800 Meter Row

3
Oct

Wednesday

By: Richie Leave a Comment

Push Press
Heavy Set of 10

“Clothesline”
AMRAP 12:
2 Push Presses (115/80)
2 Toes to Bar
2 Box Jump Overs (24/20)
4 Push Presses (115/80)
4 Toes to Bar
4 Box Jump Overs (24/20)
….
Up by (2) reps until the finish.

2
Oct

Tuesday

By: Richie Leave a Comment

“Flip Flop”
30-20-10:
Kettlebell Swings (53/35)
Calorie Bike/or Row

Directly into…

10-20-30:
Deadlifts (135/95)
Calorie Bike/or Row
Women Complete (21-15-9, 9-15-21) Calories on Machines.