For Time
Buy IN: 1200 Meter run
12 Rounds
4 strict HSPU’s
8 CTB Pull Ups
12 Air Squats
2017 05 18
For Time
Row 500 M
Then…
Teams of 2
AMRAP 12 MIN
Row 100 M @ 500 m PR Pace
15 Wall Balls (20#/14#)
*Athlete 2 can start their row as soon as athlete 1 comes off, but cannot start their wall balls until the athlete in front of them is done.
2017 05 17
Back Squat
2-2-2-2-2
*If you know your 1RM these should be above 90%
Deadlift
10-10-10
*No belt, no bouncing, dead stop and re-set each rep.
2017 05 16
2017 05 15
5 Rounds
30 seconds Kettle bell Swing (53#/35#)
30 seconds rest
30 seconds Front Squats (135#/95#)
30 seconds rest
30 seconds Shoulder 2 Overhead (135#/95#)
30 seconds rest
2017 05 14
TEAMS 2
100 DB PS (75#/50#)
200 CTB Pull ups
100 push press (135#/95#)
200 T2B
100 C&J (135#/95#)
100’s are done in sets of 10
200’s are done in sets of 20
2017 05 12
TABATA (16 min total)
20 Sec – KB Swing (80#/62#)
10 Sec Rest
20 Sec – BJ Overs (24″/20″)
10 Sec Rest
20 Sec – DB Thrusters (50#/35#)
10 Sec Rest
20 Sec – Cal AB
10 Sec Rest
Then…
3-3-3-3-3
Back Squat
2017 05 11
EMOM 9 MIN
10 Kettlebell Swings (70#/53#) + 8 Wall Balls (20#/14#
Rest 2 Min
EMOM 9 MIN
Max Calorie Assault Bike in 40 seconds
2017 05 10
4 Rounds
AMRAP 3 MIN
15 CTB PULL UPS
10 BAR FACING BURPEES
5 POWER SNATCHES (95#)
REST 3 MIN BETWEEN AMRAPS
2017 05 09
For Time
21-18-15-12-9-6-3
DL (135#/95#)
Push Up
1 Lap Around Building
Box Jumps (24″/20″)
2017 05 08