Month: August 2019

Wall Paper:5 Rounds: 21/15 Calorie Assault Bike 15 Wallballs (20/14) 9 Strict Handstand Push-ups

Three Stooges: Teams of 3 For Time (30 Minute Cap): 100/70 Calorie Row 100 Box Jump Overs (24/20) 100 Power Snatches (95/65) 10 Rope Climbs (15′) 100 Power Snatches (75/55)…

Build to a Heavy Complex: 1 Power Clean 1 Hang Squat Clean 1 Squat Clean Nasty Girls:3 Rounds: 50 Air Squats 7 Bar Muscle Ups 10 Hang Cleans Barbell: 135#/95#

Strict Press:Build to a Heavy Set of 5 Heavy Metal:AMRAP 12: 10 Strict Presses (95/65) 25 Double Unders 10 Strict Pull-ups 25 Double Unders

Halftime:30-20-10: Dumbell Power Snatch (50/35) Wallballs (20/14) Directly Into… 10-20-30: Burpees Calorie Row

Cement Truck:Every 5 Minutes x 5 Rounds: 400 Meter Run 12/9 Calorie Assault Bike 15 Toes to Bar

Thruster:Build to a heavy set of 10 Sucker Punch:21-18-15-12-9: Kettlebell Swing (53/35) Thrusters (75/55)

Knee Slapper AMRAP 15: 100′ Walking Lunge 200 Meter Farmers Carry (53’s/35’s) 30 AbMat Sit-ups 400 Meter Row

Runaway Train Teams of 3 3 Rounds (30 Minute Cap): 400 Meter Team Run 70/50 Calorie Assault Bike Directly Into… 21 Clean and Jerks (115/85) 21 Clean and Jerks (135/95)…

Barbara:5 Rounds:3 Minutes Rest between Rounds20 Pull-ups30 Push-ups40 Sit-ups50 Air Squats