Wednesday, 01 July 2020
"Dirt Devil" On the 4:00 x 5 Rounds:
5 Devil Presses (50's/35's)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50's/35's)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (50's/35's)
Tuesday, 30 June 2020
"Underground" For Time [30 Minute Cap]:
100 Double Unders, 50 AbMat Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Hand Release Push-ups Every 3 Minutes [Starting at 0:00]:
12/9 Calorie Assault Bike
Monday, 29 June 2020
"Laces Out" AMRAP 18:
6 Pull Ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)
Friday, 26 June 2020
"Red Zone" 30-20-10-20-30:
Single Dumbbell Hang Power Snatch (50/35)
Single Dumbbell Thrusters (50/35)
Thursday, 25 June 2020
"Onside Kick" AMRAP 16:
3 Toes to Bar, 50' Walking Lunge, 50' Bear Crawl
6 Toes to Bar, 50' Walking Lunge, 50' Bear Crawl
9 Toes to Bar, 50' Walking Lunge, 50' Bear Crawl
…
[Add 3 Toes to Bar Each Round]
Wednesday, 24 June 2020
"Hook and Ladder" [On the 0:00]
1 Round:
30 Lateral Dumbbell Burpees
30 Single Dumbbell Hang Clean and Jerks (50/35) [On the 5:00]
2 Rounds:
15 Lateral Dumbbell Burpees
15 Single Dumbbell Hang Clean and Jerks (50/35) [On the 10:00]
3 Rounds:
10 Lateral Dumbbell Burpees
10 Single Dumbbell Hang Clean and Jerks (50/35)
Tuesday, 23 June 2020
"Hot Route" AMRAP 18:
Buy-In: 1 Mile Run AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50's/35's)
Monday, 22 June 2020
"7-on-7" AMRAP 7:
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50's/35's)
12 Push-ups
16 AbMat Sit-ups Rest 3 Minutes AMRAP 7:
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups
Friday, 19 June 2020
"Cookie Monster" AMRAP 15:
20 Power Snatches (95/65)
40 Double Unders
20 Burpees
40 Double Unders
Thursday, 18 June 2020
"Cash Back" 50-35-20-35-50:
AbMat Sit-ups After Each Round:
10 Double Dumbbell Push Press (50's/35's)
50 Meter Double Dumbbell Walk* 1 Arm Overhead + 1 Arm at Hang