Month: April 2019

Waterlogged: 1,000 Meter Row Directly Into… 30 Dumbbell Snatches (50/35) 15 Burpee Box Jumps (24″/20″) 20 Dumbbell Snatches (50/35) 10 Burpee Box Jumps (24″/20″) 10 Dumbbell Snatches (50/35) 5 Burpee…

Front Squat: 15 Minutes to build to Heavy Single Front Runner: For Time: 200 Meter Run, 2 Front Squats 200 Meter Run, 4 Front Squats 200 Meter Run, 6 Front…

Handlebars: 4 Rounds: 21/15 Calorie Bike OR 30/21 Calorie Row 15 Toes to Bar 7 Power Clean and Jerks (155/105) Additional Work: Back Squat Waves Set #1 – 4 Reps…

Overhead Squat: 15 Min to build to heavy 3 Denim: AMRAP 15: 60 Double Unders 30/21 Calorie Row 15 Overhead Squats (115/80) Additional Work: Row Conditioning 3 Rounds, Not for…

Old Town Road: 6 Rounds: 15/12 Calorie Bike OR 21/15 Calorie Row 150′ Farmers Carry (53’s/35’s) 9 Strict Toes to Bar

The Chief: 5 Rounds: AMRAP 3: 3 Power Cleans (135/95) 6 Push-ups 9 Air Squats Rest 1 Minute Between Rounds Additional Work: Strict Handstand Pushups 1 Attempt for Max Repetitions…

Strict Lynne: 5 Rounds: Max Bench Press (Bodyweight) Max Strict Pull-Ups Rest 3 Minutes Between Rounds Additional Work: “Boat Race” 3 Rounds: Row 500 Meters Run 400 Meters Rest 3:00…

Destiny’s Child: 15-12-9: Power Snatch (95/65) Box Jump Overs (24”/20″) Directly Into… 15-12-9: Overhead Squats (95/65) Lateral Barbell Burpees Additional Work: Pausing Back Squat On the 1:30 x 6 Sets:…

Wreck Yourself: Teams of 3, For Time: 600 Meter Wreck Bag Run (50/35) 6 Rope Climbs 20 Squat Cleans (135/95) 600 Meter Wreck Bag Run (50/35) 9 Rope Climbs 35…

Vader: 3 Rounds: 24/17 Calorie Row 21 Wallballs (20/14) 18 Alternating Dumbbell Snatches (50/35) 15 Burpees Additional Work: Handstand Walk Practice 10:00 for practice. Distance, varying directions, obstacles. Let’s challenge…