In teams of 2, complete 5 rounds of: Partner 1: Run 400 meters Partner 2: Max reps until Partner 1 returns (see below for movements) Switch Round 1 = DB Thrusters (50s/35s) Round 2 = DB Renegade Rows Round 3 = Calorie Row Round 4 = DB Renegade Rows Round[…]
Read More »Teams of 3 AMRAP 30: 5 Toes to Bar 7/5 Calorie Bike 5 Hang Power Snatches Bar Increases Every 6 Rounds (Twice Per Teammate): Weight 1: 75/55 Weight 2: 95/65 Weight 3: 115/85 Weight 4: 135/95 Weight 5: 155/105 (AMRAP)
Read More »Complete as many rounds as possible in 15 minutes of: 10 Power Cleans (155/105) 15 V ups Coach’s Notes: – Each set throughout this workout should be tough. – Choose a Power Clean weight that causes you to perform fast singles for most, if not all, of the workout Scoring:[…]
Read More »21-15-9: Wallballs (20/14) Pull-up Thrusters (95/65) AB mat Sit ups Kettlebell Swings (53/35)
Read More »Climb the ladder as high as possible in 9 minutes of: 3,6,9…Deadlifts (225/155) 3,6,9…Burpee Box Jumps (24″/20″) * Burpee Box Jumps, NOT Box Jump Overs * Post score as completed round + additional reps (i.e. if you complete the round of 15 reps and perform 6 deadlifts, record your score[…]
Read More »Pausing Front Squat Complex Build to a Heavy Complex: 1 Pausing Front Squat 1 Front Squat On the 4:00 x 5 Rounds: 20/15 Calorie Row 40 Double Unders 7 Front Squats (165/115)
Read More »5 Rounds AMRAP 3 6 Deadlifts (185/135) 9 Push-ups 12 Sit-ups *Rest 1:00 between rounds
Read More »“MLK DAY” Team of 2 For time 63 Power Cleans 95/65 64 Wall Ball Shots 20/14 64 Pull Ups 65 Kettle Bell Swings 53/35 68 Front Squats 95/65
Read More »At minute 0, perform: Row 1000 meters for time In the remaining time on a 25 minute clock, build to ONE of the following (athlete’s choice): 1 rep max Deadlift 1 rep max Clean (any variation) 1 rep max Snatch (any variation) At the 25 minute mark, perform: Row 1000[…]
Read More »AMRAP 5: 21-15-9: Overhead Squats (95/65) Toes to Bar Rest 5 Minutes AMRAP 5: 15-12-9 Thrusters (95/65) Chest to Bar Pull-ups
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