AMRAP 8 MIN
10 Wall Balls (20#/14#)
50 Double unders
REST 2 MIN
AMRAP 8 MIN
10 Wall Balls (20#/14#)
10/7 Cal Bike
INT / 55+RX
AMRAP 8 MIN
10 Wall Balls (14#/10#)
50 Double unders
REST 2 MIN
AMRAP 8 MIN
10 Wall Balls (14#/10#)
10/7 Cal Bike
BEGINNER
AMRAP 8 MIN
10 Wall Balls (10#/6#)
50 Single unders
REST 2 MIN
AMRAP 8 MIN
10 Wall Balls (10#/6#)
10/7 Cal Bike
2019 04 17
Diane
21-15-9
Deadlift (225#/155#)
Handstand push-ups
INT / 55+ RX
DIANE
Beginner
21-15-9
Deadlift 95#/65#
HR Push ups
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2019 04 16
AMRAP 24 MIN
800m Run
50 burpees
40 KB Swings (53#/35#)
30 Box Jumps (24″/20″)
20 strict ring dips
10 bar muscle ups
Intermediate / 55+ RX
AMRAP 24 MIN
800m Run
50 burpees
40 KB Swings (44#/26#)
30 step ups [15 each leg] (24″/20″)
20 strict ring dips
10 bar muscle ups
Beginner
AMRAP 16 MIN
800m run
30 push ups
30 KB Swings (35#/26#)
30 step ups (24″/20″)
2019 04 15
“Tax Day”
4 Rounds
15 DB Hang squat clean thrusters (50#/35#)
19 Strict Pull ups
Intermediate / 55+ RX
4 Rounds
15 DB Hang squat clean thruster (35#/25#)
19 strict pull ups
Beginner
4 Rounds
15 Hang power cleans (light)
19 Ring Rows
2019 04 15
“Champion”
For Becky Conzelman
Survived by her Husband Jim, her two children Kylie and Tyler, and her parents
Mike and Bev.
2 Rounds
25 HSPUs
20 Deadlifts (135#/95#)
15 OHS (135#/95#)
10 burpee box jump overs (24″/20″)
800m Run
Intermediate / 55+ RX
2 Rounds
25 push press (95#/65#)
20 DL (95#/65#)
15 OHS (95#/65#)
10 burpee box jump overs (24″/20″)
800m Run
Beginner
2 Rounds
25 Push press (45#/35#)
20 DL (45#/35#)
15 OHS (PVC Pipe)
10 burpee box step overs (24″/20″)
400m Run
2019 04 12
4 Rounds
1 min max calorie row
1 min max DB Box Step ups (50#/35#)
1 min max calorie Bike
REST 1 MIN
Intermediate / 55+ RX
35#/25#
Beginner
step overs with no weight
2019 04 11
Buy in: Run 1 mile
Then…
3 Rounds
10 strict Ring Dips
20 single arm KB Thrusters (10 each arm) (53#/35#)
Intermediate / 55+ RX
3 Rounds
7 strict Ring dips
20 single arm KB thrusters (10 each arm) (35#/26#)
Beginner
3 rounds
7 push ups or knee push ups
10 single arm DB Thrusters (5 each arm) (light)
2019 04 10
Find a Max (10 minutes)
12 DL + 9 Hang power Cleans + 6 Shoulder to overhead
*Once the bar leaves the floor it must be touch and go on the DL’s,
unbroken on the HPC, and can not come down until 6 shoulder to OH has been completed. Failing anywhere in the complex is a 0 for the lift
Then…
AMRAP 10 MIN
100 double unders
10 DL (use weight from complex)
5 bar facing burpees
Intermediate / 55+ RX
AMRAP 10 MIN
70 double unders
10 DL
5 Bar facing burpees
Beginners
AMRAP 10 MIN
50 single unders
10 DL (75#/55#)
5 bar facing burpees
2019 04 09
Angie
For time:
100 pull-ups
100 push-ups
100 sit-ups
100 squats
Intermediate / 55+ RX
For time
70 pull ups
70 push ups
70 sit ups
70 air squats
Beginners
For time
50 jumping pull ups
50 knee push ups
50 sit ups
50 air squats
2019 04 08
3 Rounds (30 minutes)
2 min max rope climbs
2 min max backwards sled drag (back and forth inside gym)(heavy grind)
2 min max distance farmers carries outside (HEAVY each arm)
2 min max burpee box get overs (chest height)
2 min max sandbag over shoulder (heavy)
Intermediate / 55+ RX
SAME
Beginner
SAME
2019 04 07