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Everett, MA 02149

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September 30, 2018

"Down Size"

3 Rounds:
45 AbMat Sit-ups
30/21 Calorie Row
15 Hang Power Cleans (115/80)

September 29, 2018

"Heartburn"

For Time: 
1 Mile Run
10 Rounds of "Bergeron Beep Test" (75/55) 

1 Round of "Bergeron Beep Test”: 
7 Thrusters, 7 Pull-ups, 7 Burpees

September 28, 2018

EMOM x 10

Power Snatch

"Twist and Shout"

AMRAP 14:
1 Power Snatch (135/95) 
2 Overhead Squats (135/95) 
3 Power Clean and Jerks (135/95) 
40 Double Unders

September 27, 2018

"Amphibious"

3 Rounds:
200 Meter Farmers Carry (53's/35's)
400 Meter Run
800 Meter Row

September 26, 2018

Push Press

Build to a heavy set of 10

"Clothesline"

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)
….
Up by (2) reps until the finish.

September 25, 2018

Deadlift 

3 sets of 5

30-20-10:
Kettlebell Swings (53/35)
Calorie Bike

Directly into...

10-20-30:
Deadlifts (135/95)
Calorie Row

Women Complete (21-15-9 / 9-15-21) Calories on Machines.

September 24, 2018

Front Squat

3 sets of 5

"Wasabi"

For Time: 
5 Laps (1,000 Meter Run)
40 Pull-ups
30 Front Squats (135/95)
20 Barbell Facing Burpees

September 23, 2018

"Jim"

9 Rounds:
24 Pushups
8 Deadlifts (215/135)

September 22, 2018

Teams of 3:


2 Rounds (30 Minute Time Cap):


100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Cleans
100 Barbell Facing Burpees

Round 1: (135/95)
Round 2: (115/80)

September 21, 2018

Squat Clean EMOM x 15

Mins 1-5   x3 Squat Cleans
Mins 6-10   x2 Squat cleans
Mins 11-15   x1 Squat Clean

"Overtime"

For Time: 
200 Meter Run, 21 Power Snatches
200 Meter Run, 21 Overhead Squats
200 Meter Run, 15 Power Snatches
200 Meter Run, 15 Overhead Squats
200 Meter R...

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