13 Jan

1.14.20

Posted under: Uncategorized

AMRAP 15: 15/12 Calorie Bike 30 Russian Kettlebell Swings (70/53) 60 Double Unders

12 Jan

1.13.20

Posted under: Uncategorized

5 Rounds: 21/15 Calorie Row 2 Rounds of “Strict Cindy” 1 Round of “Strict Cindy”: 5 Strict Pull-ups 10 Push-ups 15 Air Squats

10 Jan

1.11.20

Posted under: Uncategorized

Teams of 3 For Time (30 Minute Cap): 90 Deadlifts (155/105) 50/35 Calorie Bike 60 Hang Power Cleans (155/105) 50/35 Calorie Bike 30 Push Jerks (155/105) 50/35 Calorie Bike 200 Burpees 30 Push Jerks (135/95) 50/35 Calorie Bike 60 Hang Power Cleans (135/95) 50/35 Calorie Bike 90 Deadlifts (135/95) 50/35[…]

09 Jan

1.10.20

Posted under: Uncategorized

Teams of 3 AMRAP 30: 300 Meter Row 20 Plate Hops 10 Thrusters (65/45)

08 Jan

1.9.20

Posted under: Uncategorized

Part 1 Hang Power Clean Build to a 3 rep max in 15 minutes – Perform 6-7 sets (3 warmup sets, 3-4 tough sets of 3) – Perform a set every 2-3 minutes – If your technique breaks down (specifically your receiving position) from rep 1 to rep 3 of[…]

07 Jan

1.8.20

Posted under: Uncategorized

For Time: Buy-In: 150 Double Unders 21-15-9 Shoulder to Overhead (135/95) Pull-ups Cash-Out: 150 Double Unders

06 Jan

1.7.20

Posted under: Uncategorized

AMRAP 12: 3 Deadlifts (205/145) 3 Toes to Bar 3 Calorie Bike 6 Deadlifts (205/145) 6 Toes to Bar 6 Calorie Bike … Up By 3’s Until Finish

05 Jan

1.6.20

Posted under: Uncategorized

Part 1 Front Squat 6-6-6-6-6-6 Sets 1-2: Easy (30-50% 1RM) Sets 3-4: Moderate (60-70%) Sets 5-6: Tough (75%+) Coach’s Notes: – Control the weight on the descent and avoid bouncing out of the bottom – Take a 1-2 second break between reps – If you cannot maintain good posture (your[…]

04 Jan