4 Rounds For time 25 KB Swings (53#/35#) 15 Burpee Box Jump Overs (24"/20") 50 Double unders INT / 55+ RX 35#/36# 20" FOR BOTH BEGINNER 15 KB SWINGS 26#/18# 15 BURPEES (NO BOX) 50 SINGLE UNDERS
2019 05 22
21-15-9 Strict HSPU's 10/7 Cal Bike sprint *You must run the 10/7 cals in under 30 seconds. *Continue attempting the bike until you can complete in under 30 seconds. INT / 55+ RX 5" RISER ON HSPU ADJUST BIKE AS NECESSARY BEGINNER DB STRICT PRESS No time constraint on bike
2019 05 21
2019 05 20
50 Rounds (30 min cap) 3 Wall Balls (30#/20#) 2 T2B 1 Deadlift (345#/235#) INT/55+ RX 20#/14# 225#/155# BEGINNER 30 ROUNDS 10#/6# 135#/95#
2019 05 19
TEAMS of 3 For max reps 400m farmers walk (70#/53#) Max calorie Row Max rounds & reps 100 double unders 20 T2B *The athlete farmers walking is setting the pace for the other two athletes *Each athlete will farmers walk, row, and do the double under & T2B workout once…
2019 05 17
AMRAP 30 MIN 5 Devils presses (55#/35#) 3 DB Box Step overs (24"/20") 1 rope climb INT / 55+ AMRAP 20 MIN 35#/25# 20" for both Beginner AMRAP 15 MIN 25#/15# bodyweight step overs sit - wrap - stands on rope (3 = 1 climb)
2019 05 16
Elizabeth 21-15-9 Power Clean (135#/95#) Ring dips INT / 55+ RX 95#/65# Beginner 45#/35# strict push ups *if they worked out yesterday switch push ups to bent over single arm DB Rows on each arm
2019 05 15
For Time (20#/14# vest if you plan on using one for Murph) 800m run 50 pull ups 100 push ups 200 air squats Run 800m INT/ 55+ RX 800m run 50 pull ups 75 push ups 150 air squats Run 800m Beginner 800m run 30 tough ring rows 30 tough…
2019 05 14
6 Rounds Row 500m (Hard, but not Maximum effort) While resting perform 10 bent over db row each arm (75#/55#) 8 banded bench press
2019 05 13
AMRAP 20 MIN 10 Wall Ball (30#/20#) 5 strict hspu 15 second L-Sit (8" off floor is RX) INT / 55+ RX 20#/14# 3"/5" riser Beginner 10#/6# DB seated press (25#/15#) ring plank hold (12" off the floor)
2019 05 12