• 180524

    Run 15 Minutes For Distance (400m)

    Then - AMRAP 9
    9 Hang Cleans 95/65
    9 Shoulder to Overhead 95/65
    9 Ring Dips


  • 180523

    For Time:

    3 Burpee Over Parallettes
    3 Wall Balls 14/20
    6 Burpee Over Parallettes
    6 Wall Balls 14/20
    9 Burpee Over Parallettes
    9 Wall Balls 14/20
    12 Burpee Over Parallettes
    12 Wall Balls 14/20
    15 Burpee Over Parallettes
    15 Wall Balls 14/20
    12 Burpee Over Parallettes
    12 Wall Balls 14/20
    9 Burpee Over Parallettes
    9 Wall Balls 14/20
    6 Burpee Over Parallettes
    6 Wall Balls 14/20
    3 Burpee Over Parallettes
    3 Wall Balls 14/20

  • 180522

    Back Squat 5-5-5

    Bench Press 5-5-5

    Then - AMRAP 6
    100 Double Unders
    Max Rep Rope Climb 15'

  • 180521

    For Time

    21-15-9
    Squat Snatch 95/65
    Chest to Bar Pull Up

  • 180518

    EMOM 18

    1 Snatch
    1 Behind The Neck Push Jerk
    1 Snatch Balance
    1 Hang Squat Snatch

    Run 200m
    6 Snatches 135/95
    12 Pull Ups
    Run 200m
    6 Squat Cleans
    12 Toes to Bar

  • 180517

    Deadlift 3-3-3

    Then - AMRAP 10
    30 Double Unders
    20 Sit Ups
    10 Kettlebell Swings 70/53

  • 180516

    AMRAP 20

    Run 200m
    Max Rep Muscle Up
    Run 200m
    Max Rep Handstand Push Up

  • 180515

    Bench Press 5-5-5

    Then - 3 Rounds For Time
    Run 400m
    30 Box Jumps 24/20
    30 Wall Ball 20/14

  • 180514

    Back Squat 5-5-5

    Then - AMRAP 9
    3 Cleans 135/95
    3 Front Squats 135/95
    3 Shoulder to Overhead 135/95
    9 Chest to Bar Pull Ups

  • 180511

    AMRAP 16

    8 Lateral Burpees over Bar
    8 Chest to Bar Pull Ups
    4 Snatch 135/95
    4 Overhead Squats 135/95

  • 180510

    Kettlebell Snatch 5-5-5

    Then - 3 Rounds For Time
    10 Deadlifts 275/185
    50 Double Unders

  • 180509

    "Cindy"

    AMRAP 20
    5 Pull Ups
    10 Push Ups
    15 Squats

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