2019 03 01
A. 8:00 EMOM
O) :30 Max Strict HSPU
E) 15 Box Jumps 24″/20″
B. 21-15-9
Kettlebell Swings 53/35
Push Press 95/65
Intermediate & 55+ RX
A. 8:00 EMOM
O) :30 Max Strict HSPU
E) 15 Box Jumps 24″/20″
B. 21-15-9
Kettlebell Swings 53/35
Push Press 75/55
Beginner
A. 8:00 EMOM
O) :30 Max Seated Strict Press 20/15
E) 15 Step-ups 20″
B. 21-15-9
Kettlebell Swings 35/26
Push Press 55/35
2019 02 28
For Time:
2 Rounds
3:00 Max Distance Row
3:00 Max Calorie Bike
3:00 Max Burpees
Immediately into…
1 Mile Run
Scaling
Running distance can be scaled if necessary
2019 02 27
18:00 EMOM
1) 30 Double Unders + 10 Air Squats
2) 20 Sumo Deadlift High Pulls 75/55
3) 15 Toes to Bar
Intermediate & 55+ RX
18:00 EMOM
1) 30 Double Unders + 10 Air Squats
2) 20 Sumo Deadlift High Pulls 55/45
3) 15 Toes to Bar
Beginner
18:00 EMOM
1) 30 Single Unders + 10 Air Squats
2) 20 Sumo Deadlift High Pulls 45/35
3) 15 Hanging Knee Raises
2019 02 26
16:00 AMRAP
16 Alternating Dumbbell Squat Snatches 50/35
16 Weighted Stationary Lunges 50/35
16 Weighted Situps 50/35
Intermediate & 55+ RX
16 Alternating Dumbbell Squat Snatches 35/20
16 Weighted Stationary Lunges 35/20
16 Weighted Situps 35/20
Beginner
16 Alternating Dumbbell Squat Snatches 25/15
16 Weighted Stationary Lunges 25/15
16 Weighted Situps 25/15
2019 02 25
4 Rounds For Time
200m Run
15 Handstand Pushups
9 DB Burpee Box Step Overs 50/35 24″/20″
Intermediate 55+ RX
200m Run
15 Handstand Pushups
9 DB Burpee Box Step Overs 35/25 24″/20″
Beginner
200m Run
15 Knee Pushups
9 DB Burpee Box Step Overs 25/20 24″/20″
2019 02 24
2019 02 22
With a Partner For Time!
25-20-15-10
AAB Calories
40-30-20-10
Russian Kettlebell Swings 53/35
100-80-60-40
Double Unders
*One partner works at a time and completes the entire number before the next partner begins. Example: Partner 1 does 25 cals then partner 2 hops on the same bike to do 25 cals. Partner one gets back on the bike to complete 20 calories followed by partner 2. Each movement is to be completed in the same fashion.
2019 02 21
Time Trial
500m Row
Rest as needed
Build to a heavy in 10:00
1 Power Clean + 2 Hang Power Clean
2019 02 20
5:00 AMRAP
10 Burpees
5 Toes to Bar
3:00 Rest
For Time
50 Wall Balls 20-10’/14-9′
50 Dumbbell Deadlifts 50/35
50 Dumbbell Shoulder to Overhead 50/35
Intermediate & 55+ RX
Wall Ball 14-10’/10-9′
DB Deadlifts 35/20
Shoulder to Overhead 35/20
Beginner
Hanging Knee Raises
Wall Ball 14-9’/10-9′
DB Deadlifts 25/15
Shoulder to Overhead 25/15
2019 02 19