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6
Feb

Wednesday

By: Richie Leave a Comment

Tempo Back Squat
5 sets of 2:
7 seconds down, 3 seconds pause

“After Party”
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)
After Each Round: 30 Double Unders

5
Feb

Tuesday

By: Richie Leave a Comment

“Hangnail”
16 Minute AMRAP:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike/Or Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

4
Feb

Monday

By: Richie Leave a Comment

“Life Jacket”
5 Minute AMRAP:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups

-Rest 5 Minutes-

5 Minute AMRAP:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar

-Rest 5 Minutes-

5 Minute AMRAP:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups

3
Feb

Sunday

By: Richie Leave a Comment

“Turtle neck”
5 rounds:
12 wreck bag reverse lunges (50/35)
9 power cleans (115/80)
6 strict hand stand pushups

2
Feb

Saturday

By: Richie Leave a Comment

“Bird Box”
100/70 Calorie Row
75 box jump overs (24/20)
50 power snatches (135/95)
15 rope climbs
50 power snatches (115/80)
75 box jump overs
100/70 Calorie Row

1
Feb

Friday

By: Richie Leave a Comment

Hang squat clean
-build to a heavy single.

“Top down”
For time:
50 burpees
40/30 Calorie Bike/Or Row
30 hang squat cleans (115/80)

31
Jan

Thursday

By: Richie Leave a Comment

“No Brainer”
On the 3:00 x 5 Rounds:
21 Plate Hops
12 Shuttle Sprints
6 Deadlifts
Build in Load on the Deadlift

30
Jan

Wednesday

By: Richie Leave a Comment

“Girl Power”
AMRAP 18:
30/21 Calorie Bike/Or Row
3 Rounds of “Cindy”
10 Power Snatches (115/80)

29
Jan

Tuesday

By: Richie Leave a Comment

“Layup”
For Time:
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Directly Into…
5-10-15-20-25:
Kettlebell Swings (53/35)
Wallballs (20/14)

28
Jan

Monday

By: Richie Leave a Comment

Push Jerk
Build to a Heavy Set of 3:

“Go Fish”
For Time:
1,000 Meter Row
Directly into…
3 Rounds
21 Deadlifts (135/95)
15 Lateral Barbell Burpees
9 Push Jerks (135/95)