Month: September 2018

Overhead Squat: 10 Min to find Heavy Single Snatch Balance: 10 Min to find Heavy Single Snatch: 15 Min to find Heavy Single Squat Snatch Optional: 8 Rounds: 20 Seconds…

5 Rounds: 25 Abmat Situps 20 Calorie Row 15 Wall Balls 10 Kettlebell Swings 5 Burpees

Team Heartbreak: In teams of 3: AMRAP 20: Bergeron Beep Test Other partners run 400m, together Bergeron Beep Test: 7 Thrusters 75/55, 7 Pull-ups, 7 Burpees

Twist and Shout: AMRAP 14: 1 Power Snatch (135/95) 2 Overhead Squats (135/95) 3 Power Clean and Jerks (135/95) 40 Double Unders

Amphibious: 3 Rounds: 200 Meter Farmers Carry (53’s/35’s) 400 Meter Run 800 Meter Row

Flip Flop: 30-20-10: Kettlebell Swings (53/35) Calorie Bike/Row/Shuttle Run Directly into… 10-20-30: Deadlifts (135/95) Calorie Row/Bike/Shuttle Run Women Complete (21-15-9 / 9-15-21) Calories on Machines. Pick two different movements Bike/Row/Shuttle…

Front Squat: 3 Sets of 5 Wasabi: For Time: 1,000 Meter Run 40 Pull-ups 30 Front Squats (135/95) 20 Barbell Facing Burpees

35 Min Amrap: 200m Run 1 round of Cindy 200m Run 2 rounds of Cindy 200m run 3 rounds of Cindy … Adding one round of Cindy each time

Sock Hop: Teams of 3: 2 Rounds (30 Minute Time Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Cleans 100 Barbell Facing Burpees Round 1: (135/95) Round…