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June 30, 2018


“Zero Dark Thirty”


Teams of 3, For Time (30 Minute Cap):


3 Rounds: 
30 Toes to Bar
30 Bar Facing Burpees 
30 Power Snatches (95/65)

200/140 Calorie Schwinn Bike

2 Rounds: 


30 Toes to Bar
30 Bar Facing Burpees 
30 Power Snatch (115/80)

200/140 Calorie Schwinn Bike

1 Round:...

June 29, 2018

“Fight Gone Bad”


3 Rounds of 1 Minute at Each Station:


Wallballs (20/14)
Sumo Deadlift High Pulls (75/55)
Box Jumps (20″)
Push Press (75/55)
Calorie Row
Rest
 

June 28, 2018

SIngle Leg Deadlifts
6-6-6-6-6

L sit 20s


Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
800 Meter Run

June 27, 2018

Front Squat

Build to a heavy 3

“Heartbreak Kid”


3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double Unders

June 26, 2018

“Captain Crunch”


AMRAP 4:
3 Rounds:
12 Deadlifts (95/65)
9 Hang Power Cleans (95/65)
6 Push Jerks (95/65)
Max Calorie Row in Time Remaining

rest 4 minutes

AMRAP 4:


2 Rounds:
12 Deadlifts (135/95)
9 Hang Power Cleans (135/95)
6 Push Jerks (135/95)
Max Calorie Row in Time...

June 25, 2018

Overhead Squat

3-3-3-3-3


21-18-15-12-9-6-3 reps for time of:
Ring dips
Overhead squats

Men: 115 lb.
Women: 75 lb.

June 24, 2018

“Top Ten”


AMRAP 10:


Row for Max Meters

On the 1:00 – 1 AbMat Sit-Up
On the 2:00 – 2 AbMat Sit-Ups
On the 3:00 – 3 AbMat Sit-Ups
On the 4:00 – 4 AbMat Sit-Ups
On the 5:00 – 5 AbMat Sit-Ups
On the 6:00 – 6 AbMat Sit-Ups
On the 7:00 – 7 AbMat Sit-Ups
On the 8:00 – 8 AbMat...

June 23, 2018

Josie

For time, wearing a 20-lb. vest:


1-mile run
Then, 3 rounds of:
  30 burpees
  4 power cleans
  6 front squats
Then, 1-mile run

Men: 155 lb.
Women: 105 lb.

 

June 22, 2018


3-Position Power Snatch


Build to Heavy Complex

MetCon:


3 Rounds For Time:
75 Double Unders
40 Walking Lunges
15 Power Snatches (115/80)

 

June 21, 2018


Back Squat


Build to a Heavy Set of 3

“Instep Inferno”


4 Rounds:
400 Meter Run
50 Air Squats

 

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