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