Friday, 31 July 2020
Power Snatch Build to a Heavy Single "Hot Flash" 30-20-10:
Power Snatches (95)
Assault Bike Calories
Thursday, 30 July 2020
"Tee Time" 5 Rounds:
20 Russian Kettlebell Swings (70/53)
35 AbMat Sit-ups
500/400 Meter Row
Wednesday, 29 July 2020
"Rest Stop" AMRAP 5:
600 Meter Run
1 Round of "Cindy"
Max Squat Cleans (135/95) Rest 5 Minutes AMRAP 5:
400 Meter Run
2 Rounds of "Cindy"
Max Squat Cleans (155/105) Rest 5 Minutes AMRAP 5:
200 Meter Run
3 Rounds of "Cindy"
Max Squat Cleans (185/135)
Tuesday, 28 July 2020
Press Complex Build to a Heavy Complex:
2 Push Presses
3 Push Jerks "Overreaction" 15-12-9:
Push Press (115/85)
Dumbbell Box Step Overs (50/35) (24"/20") Directly Into… 15-12-9:
Push Jerks (115/85)
Box Jump Overs (24"/20")
Monday, 27 July 2020
"Ladybug" 3 Rounds For Time:
1 Round of "Kelly"
1 Round of "Helen" 1 Round of "Kelly":
400 Meter Run
30 Wallballs (20/14) (Kilos: 9/6)
30 Box Jumps (24"/20") 1 Round of "Helen":
400 Meter Run
21 Kettlebell Swings (53/35) (Kilos: 24/16)
12 Pull-ups
Friday, 24 July 2020
"DT" 5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks Barbell: 155/105
Thursday, 23 July 2020
"Central Park" 5 Rounds:
100' Walking Lunge
30 AbMat Sit-ups
30/21 Assault Bike
Wednesday, 22 July 2020
10k Row for time!
Tuesday, 21 July 2020
"7 Wonders" 3 Rounds:
7 Double Dumbbell Deadlifts (50's/35's)
7 Toes to Bar
7 Double Dumbbell Push Presses (50's/35's) 150' Walking Lunge 3 Rounds:
7 Double Dumbbell Deadlifts (50's/35's)
7 Toes to Bar
7 Double Dumbbell Push Presses (50's/35's) 150' Walking Lunge 3 Rounds:
7 Double Dumbbell Deadlifts (50's/35's)
7 Toes to Bar
7 Double Dumbbell Push Presses (50's/35's)
Monday, 20 July 2020
"Unicycle" AMRAP 10:
60/45 Calorie Assault Bike
100 Double Unders Time Remaining:
Max Power Snatches (115/85)