• 170421

    10 Rounds For Time

    5 Squat Cleans 155/105
    5 Box Jumps 30/24

  • 170420

    8 Rounds Tabata Med Ball Clean 20/14

    Rest 1 Minute
    8 Rounds Tabata Wall Ball 20/14

    Then AMRAP 10
    30 Double Unders
    15 Wall Ball 20/14

  • 170419

    Alternating EMOM 20

    Row 10 Calories
    8 Shuttle Runs 10m

  • 170418

    Bench Press 5-5-5

    Then - 3 Rounds For Time of:
    2 Rounds
    8 Burpee Pull Ups
    8 Shoulder to Overhead 95/64
    Rest 2 Minutes

  • 170417

    EMOM 8 

    2 Squat Snatch (Pick Load)

    Then AMRAP 12
    15 Overhead Squats 115/85
    Run 200m

  • 170414

    5 Rounds For Time

    5 Clean & Jerk 155/105
    10 Toes to Bar
    15 Wall Ball 20/14

  • 170413

    EMOM 10

    2 Deadlifts

    Then - AMRAP 8
    8 Dumbell Snatch 50/35 (4 Left/4 Right)
    8 Burpee Box Jumps 24/20

  • 170412

    For Time

    Row 1000m (Buy In)
    Then 3 Rounds of:
    15 Burpees
    15 Kettlebell Swings 70/53
    15 Chest to Bar Pull Ups

  • 170411

    Bench Press 3-3-3-3-3

    5 Rounds For Time
    7 Ring Dips
    14 Sumo Deadlift High Pulls 75/53
    21 Double Unders

  • 170410

    Front Squat 3-3-3

    AMRAP 12
    4 Cleans 185/125
    30 Air Squats

  • 170407

    Thruster 5-5-5

    Then - 5 Rounds For Time
    7 Deadlifts 155/105
    5 Hang Cleans 155/105
    3 Shoulder to Overhead 155/105
    Run 200m

  • 170406

    Hang Squat Snatch 3-3-3

    Then - AMRAP 15
    5 Snatch 115/75
    10 Push Ups

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