Tuesday, 01 Sept 2020
"Born to Run" For Time:
400 Meter Run, 21 Burpees
400 Meter Run, 15 Burpees
400 Meter Run, 9 Burpees
200 Meter Run, 9 Power Cleans (115/85)
200 Meter Run, 15 Power Cleans (115/85)
200 Meter Run, 21 Power Cleans (115/85)
Monday, 31 August 2020
Overhead Squat Complex On the Minute x 10:
1 Power Snatch
1 Tempo Overhead Squat @5551 "Empty Calories" 27-21-15-9:
Row Calories
Overhead Squats (95/65)
Friday, 28 August 2020
Back Squat Heavy 7-5-3 "21 Savage" For Time:
75/50 Calorie Assault Bike
21 Double Dumbbell Front Squats (50's/35's)
21 Double Dumbbell Push Presses (50's/35's)
21 Double Dumbbell Hang Clusters (50's/35's)
Thursday, 27 August 2020
"Buttercup" On the 3:00 x 5 Rounds:
2 Rope Climbs
25 AbMat Sit-ups
5 Deadlifts
Wednesday, 26 August 2020
"Kelly Rowland" For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row 1 Round of "Kelly":
400 Meter Run
30 Wallballs (20/14)
30 Box Jumps (24"/20")
Tuesday, 25 August 2020
"4EVER" AMRAP 4:
27/21 Calorie Assault Bike
27 Burpees
27 Chest to Bar Pull-ups Rest 4 Minutes AMRAP 4:
21/15 Calorie Assault Bike
21 Burpees
21 Toes to Bar Rest 4 Minutes AMRAP 4:
15/12 Calorie Assault Bike
15 Burpees
15 Pull-ups
Monday, 24 August 2020
"It's Goin' Down" 21-18-15-12-9:
Hang Power Snatches (75/55)
Thrusters (75/55) After Each Set: 30 Double Unders
Friday, 21 August 2020
"Dumbo" 5 Rounds [25 Minute Time Cap]:
21/15 Calorie Assault Bike
18 Alternating Dumbbell Power Snatches (50/35)
15 Burpees
12 Single Dumbbell Box Step-ups (50/35) (24"/20")
Thursday, 20 August 2020
"Strict Nicole” AMRAP 20:
400 Meter Run
Max Strict Pull-ups
Wednesday, 19 August 2020
"Shoot Your Shot" AMRAP 18:
45 Wallballs (20/14)
30/24 Calorie Row
15 Deadlifts (275/185)