Month: July 2020

Heartburn: For Time: 1 Mile Run 10 Rounds of “Bergeron Beep Test” 1 Round of “Bergeron Beep Test”: 7 Thrusters (75/55) 7 Pull-ups 7 Burpees

Power Snatch:Build to Heavy Single Hot Flash:15min Cap:30-20-10:Power Snatches (95)Echo Bike Calories

Skill: 10min Handstand Walk Practice or… 10min Open Gym Tee Time: 5 Rounds: 20 Kettlebell Swings (70/53) 35 AbMat Sit-ups 500/400 Meter Row

Rest Stop: AMRAP 5: 600 Meter Run 1 Round of “Cindy” Max Squat Cleans (135/95) Rest 5 Minutes AMRAP 5: 400 Meter Run 2 Rounds of “Cindy” Max Squat Cleans…

Press Complex: Build to Heavy Complex Overreaction: 15min Cap: 15-12-9: Push Press (115/85) Dumbbell Box Step Overs (50/35) (24″/20″) Directly Into… 15-12-9: Push Jerks (115/85) Box Jump Overs (24″/20″)

Kimchi & Cauliflower Rice With Eggs & Scallionshttps://www.youtube.com/watch?v=2RmUXqkw0C4 2,000 Meter Row Core Cash Out: 3 Sets: 10 Rower Pike-ups 20 Flutter Kicks (3-Count) 30 Second Hanging L-Sit

Attention Span: On the Minute x 10: 7 Burpees Max Front Plank in Time Remaining Rest 5 Minutes On the Minute x 10: 5/4 Calorie Assault Bike Max Side Plank…

Ladybug: 3 Rounds For Time: 1 Round of “Kelly” 1 Round of “Helen”

Barbell Complex:Build to Heavy Complex:3 Deadlifts 3 Hang Power Cleans3 Push Jerks DT: 5 Rounds For Time: 12 Deadlifts 9 Hang Power Clean 6 Push Jerks Weight 155/105

Central Park: 30 Min Cap: 5 Rounds: 10 Double KB Lunges (53’s/35’s) 30 AbMat Sit-ups 30/21 Assault Bike