11.1 AMRAP 7 Min Burpees Endurance For Time Sprint 1 lap 600 m jog Sprint 400 m 300 m jog Sprint 200 m 100 m jog Sprint 200 m 300 m jog Sprint 400 m 600 m jog Sprint 1 lap
2018 01 30
4 Rounds 1 lap around building 30 jumping lunges Endurance Every 2 minutes for 20 min 100 m sprint
2018 01 29
8 Rounds 20 sec on: push ups 10 seconds rest 20 sec on: Air squats 10 seconds rest 20 sec on: Sit ups 1 seconds rest ENDURANCE 5 Rounds 1 minuted plank 1 minute russian twists (no weight) 1 minute flutter kicks
2018 01 28
FOR TIME 3 Rounds 15 R arm KB Snatches (70#/53#) 15 R arm KB suitcase deadlifts 15 Wall Balls (30#/20#) 15 L arm KB Snatches (70#/53#) 15 L arm KB suitcase deadlifts 15 Wall Balls (30#/20#)
2018 01 26
TEAMS OF 3 AMRAP 15 MIN 10/7 Calorie Row 15 Thursters (95#/65#) 200 M Sprint ENDURANCE CLASS EMOM 20 MIN ODD: 20 Russian KBS (80#/62#) EVEN: 100 M Sled sprint (light and fast!)
2018 01 25
AMRAP 16 Assault bike Calories Row Calories DBall bear hug hold (150#/100#) Endurance Class FOR TIME 1K Row
2018 01 24
FOR TIME 10-20-30-40-50 Air Squat 50-40-30-20-10 DB Shoulder to OH (50#/35#) ENDURANCE 5 Rounds 400 M sprint Rest 2 min between
2018 01 23
AMRAP 20 15 Hang power cleans (155#/105#) 12 Box Jumps (30"/20") 9 Power Snatches (155#/105#) ENDURANCE FOR TIME (assault bike calories) 21-18-15-12-9-6 Calories Rest 1 min between efforts
2018 01 22
18.ZERO FOR TIME (10 MIN CAP) 21-15-9 DB Snatch (50/35) Burpee over dumbbell THEN.... 15 MIN TO BUILD TO A 5RM 1 PC + 5 Push Press ENDURANCE EMOM 20 MIN ODD: 30 jumping air squats EVEN: 20/14 CAL Row
2018 01 21
AMRAP 20 8 Strict HSPU 4 deadlift (225#/155#) 2 Strict muscle ups 1 Squat clean & Jerk (225#/155#)
2018 01 19