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4
Dec

Tuesday

By: Richie Leave a Comment

“Criss Cross”
15 Minute AMRAP:
30 Double Unders
15 Power Cleans (115/80)
30 Double Unders
15 Toes to Bar

3
Dec

Monday

By: Richie Leave a Comment

“Freedom Sauce”
3 Minute AMRAP:
21 Overhead Squats (95/65)
21 Burpees Over the Erg
Max Cal Row
Rest 3:00

3 Minute AMRAP:
18 Overhead Squats (115/80)
18 Burpees Over the Erg
Max Cal Row
Rest 3:00

3 Minute AMRAP:
15 Overhead Squats (135/95)
15 Burpees Over the Erg
Max Cal Row
Rest 3:00

3 Minute AMRAP:
12 Overhead Squats (155/105)
12 Burpees Over the Erg
Max Cal Row

2
Dec

Sunday

By: Richie Leave a Comment

Strict Pull-Ups
1 Attempt for Max Effort Strict Pull-Ups

“Chin Music”
15 Minute AMRAP:
5 Strict Pull-Ups
10 Deadlifts (155/105)
15/12 Calorie Bike/ Or Row

1
Dec

Saturday

By: Richie Leave a Comment

“Fair Share”
Teams of 3:
2 Rounds (30 Minute Cap):
200 Meter Run (Each)
100 Dumbbell Snatches (50/35)
200 Meter Run (Each)
100 Box Jump Overs (24/20)
200 Meter Run (Each)
100 Thrusters (95/65)

30
Nov

Friday

By: Richie Leave a Comment

“Loose Cannon”
3 Rounds:
3 Minute Row
2 minute Bike
1 minute Sit ups
2:00 rest

29
Nov

Thursday

By: Richie Leave a Comment

“pilocarpine”
5 Rounds:
28/18 Calorie Row
12 DB Snatches (70/50)
3 Rope Climbs

28
Nov

Wednesday

By: Richie Leave a Comment

“Christine”
3 Rounds:
500 Meter Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

27
Nov

Tuesday

By: Richie Leave a Comment

“Full Count”
30-25-20-15-10
Kettlebell Swings (53/35)
* After each set: 28/20 Calorie Bike/Or Row

26
Nov

Monday

By: Richie Leave a Comment

“Macho Man”
Build to a Heavy Complex
3 Power Cleans
3 Front Squats
3 Push Jerks

“Randy Savage”
12 Minute AMRAP:
3 Rounds of “Macho Man” (135/95)
15 Toes to Bar

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