• 180720

    AMRAP 20

    10 Burpee Box Jumps 30/24
    5 Cleans 185/115

  • 180719

    EMOM 7

    1 Snatch
    1 Snatch Balance
    1 Hang Squat Snatch

    Then - For Time
    9 Squat Snatch 115/75
    18 Chest to Bar Pull Ups
    7 Squat Snatch 115/75
    14 Chest to Bar Pull Ups
    5 Squat Snatch 115/75
    10 Chest to Bar Pull Ups

  • 180718

    For Time

    Row 2000m
    Run 1 Mile

  • 180717

    Bench Press 5-5-5

    Then - AMRAP 9
    Run 90m
    9 Kettlebell Swings 70/53
    3 Bar Muscle Ups

  • 180716

    Back Squat 5-5-5

    Then - For Time
    7 Bear Complex 135/95
    70 Double Unders
    5 Bear Complex 135/95
    50 Double Unders
    3 Bear Complex 135/95
    30 Double Unders

  • 180716

  • 180713

    For Time:
    40 Wall Ball 20/14
    20 Toes to Bar
    20 Deadlifts 225/155
    Run 600m
    30 Wall Ball 20/14
    15 Toes to Bar
    15 Deadlifts 225/155
    Run 400m
    20 Wall Ball 20/14
    10 Toes to Bar
    10 Deadlifts 225/155
    Run 200m

    25 Minute Time Cap

  • 180712

    AMRAP 7

    7 Hang Squat Snatch 95/65
    7 Lateral Bar Over Burpees

    Rest 5 Minutes

    AMRAP 7
    7 Hang Squat Cleans 115/75
    7 Lateral Bar Over Burpees

  • 180711

    "Lynne"

    5 Rounds For Reps
    Max Rep Body Weight Bench Press
    Max Rep Pull Ups

  • 180710

    AMRAP 20 

    Run 400m
    1 Rope Climb 15'
    5 Right Arm Kettlebell Snatch 53/35
    5 Left Arm Kettlebell Snatch 53/35
    1 Rope Climb 15'

  • 180709

    Back Squat 3-3-3

    Then - "Jeremy"
    21-15-9
    Overhead Squat 95/64
    Burpee

  • 180706

    EMOM 1 Squat Clean 205/135


    Weight is recommended only. Choose a weight that is challenging. Treat this EMOM as a Strength Component. Failure is a better option than finishing and wishing you'd have gone heavier. That being said; 

                      NEVER COMPROMISE FORM!

    When it gets heavier or you get tired; 

                      Try Better! Not Harder!

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