1.12.19
Deck of Cards Aces 200m run ♥️ Push UPS 💎 Dumb bell or Kettle Bell Snatch ♠️ Ab Mat sit ups ♣️ cals on rower or bike athletes choice
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4 rounds, alternating each set with a partner: 15/12 Calorie Assault Bike 10 Wall Balls 20/14 10 Russian Kettle Bell Swings 53/35 3 Ring Muscle ups 50 Double Unders * Partner 1 performs 15/12 Calorie Assault Bike * Partner 2 performs 15/12 Calorie Assault Bike * Partner 1 10 Wall[…]
Read More »1.9.19
AMRAP 5: 30/21 Calorie Row 21 Power Snatches (75/55) Max Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie Row 15 Power Snatches (95/75) Max Lateral Barbell Burpees Rest 5 Minutes AMRAP 5: 30/21 Calorie Row 9 Power Snatches (115/80) Max Lateral Barbell Burpees
Read More »1.8.19
On the 3:00 x 6 Rounds: 15/12 Calorie Bike 25 Double Unders 5 Front Squats (From the Ground) Build in weight each round.
Read More »1.7.19
AMRAP 12: 2 Push Presses (115/80) 2 Toes to Bar 2 Box Jump Overs (24/20) 4 Push Presses (115/80) 4 Toes to Bar 4 Box Jump Overs (24/20) 6 Push Presses (115/80) 6 Toes to Bar 6 Box Jump Overs (24/20) … Up by 2’s Until Finish
Read More »1.5.19
In Teams of 3 (30 Minute Cap) 3 Rounds: 100/70 Calorie Assault Bike 50 Toes to Bar In Time Remaining: 30 Clean and Jerks (95/65) 30 Clean and Jerks (115/80) 30 Clean and Jerks (135/95) 30 Clean and Jerks (155/105) 30 Clean and Jerks (185/135) 30 Cleans and Jerks (205/145)
Read More »1.4.20
Team of 3 complete for time 100 Wall Balls 20/14 100 Pull ups 100 Sit ups 200 Air Squats 100 Push ups 100 Cal Bike 100 Kettle Bell Swings 53/35
Read More »1.4.19
You go, I go. Athlete 1 does 21 kbs. Athlete 2 does 21 kbs. Athlete 1 does 21 Burpees. Athlete 2 does 21 Burpees… Teams of 2 complete 21-15-9 Kettlebell Swings (53/35) Burpees then 21-15-9 Cal on rower Box jumps 24/20 then 15-12-9 Push Press 95/65 Pull ups then 15-12-9[…]
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