Month: July 2019

Runny Nose:Teams of 3 2 Rounds (30 Minute Cap): 75 Back Squats (155/105) 400 Meter Team Wreck Bag Run (70/50) 75 Bench Press (135/95) 400 Meter Team Wreck Bag Run…

Ninja Turtle:Every 4 Minutes x 5 Rounds: 3 Chest to Bar Pull-ups 6 Toes to Bar 9 Deadlifts (225/155) 12/9 Calorie Bike or Row Additional Work:Tempo Clean Deadlift7 Sets of…

Kelly Rowland:For time:50/35 Calorie Row 3 Rounds of Kelly400m Run30 Box Jumps 24/2030 Wall Balls 20/14 50/35 Calorie Row Additional Work: Gymnastic Focus WorkNot for Time:1:00 Light Bike + 60%…

Push Jerk:13 Minutes to build to heavy 3 Beef Jerky:AMRAP 12:21 Kettlebell Swings (53/35)14 Kettlebell Reverse Lunges 7 Push Jerks (165/115)

Team Heartburn:In teams of 2:For Time: 1 Mile Run10 Rounds of “Bergeron Beep Test” (75/55) Break Mile Run into 200m increments, alternating 8x, 4x each partnerPartners alternate rounds of Bergeron…

3-Position Power Snatch:12 Minutes to build to heavy complex Hop Scotch:5 Rounds10 Power Snatch 95/6510 Box Jump Overs 24/20 Additional Work:Odd-Object ConditioningNot for Time:100m Sled Pull – Light Load30 AbMat…

Air BnB:5 Rounds: 1 Minute AbMat Sit-ups 1 Minute Bike or Row 1 Minute Air Squats 1 Minute Rest

Push Press:Build to heavy 3 in 12 Minutes Trail Blazer:3 Rounds:800 Meter Run80 Double Unders21 Push Presses (115/85) Additional Work: Deadlift StaminaNot for Time:3-6-9-12-15: Unbroken Deadlifts (60%)After each set, 30%…

Power Clean Complex:Build to Heavy Complex: 1 Hang Clean Pull 1 Hang Power Clean 1 Clean Pull 1 Power Clean Nowhere Fast:For Time: 50 Power Cleans (155/105) On the Minute:…

Hot Sauce:AMRAP 3: 21/15 Calorie Row 21 Lateral Erg Burpees Max Overhead Squats (75/55) Rest 3 Minutes AMRAP 3: 18/13 Calorie Row 18 Lateral Erg Burpees Max Overhead Squats (95/65)…