EMOM 30 MIN
MIN 1: 16/12 CAL ROW
MIN 2: 12/8 CAL ASSAULT BIKE
MIN 3: 8 D-BALL OVER SHOULDER (110#/80#)
2017 02 02
AMRAP 10 MIN
15 wall balls
10 pull ups
REST 2 MIN, THEN…
Teams of 3
AMRAP 8 MIN
CAL ROW (Switch every 10/7 calories)
2017 02 01
2017 01 31
AMRAP 4 MIN
6 DL (405#/280#)
12 CTB PULL UPS
rest 5 min
AMRAP 3 MIN
15 HANG POWER CLEANS (135#/95#)
12 BOX JUMPS (24″/20″)
9 HSPUS
rest 5 min
AMRAP 2 MIN
30 Thrusters (75#/55#)
20 Bar Facing Burpees
2017 01 30
“14.4”
AMRAP 14 MIN
60 cal row
50 T2B
40 Wall balls (20#/14#)
30 Power Cleans (135#/95#)
20 Ring muscle ups
2017 01 29
2017 01 27
2017 01 26
2017 01 25
5 ROUNDS
AMRAP 4 MIN
12 Kettlebell Swing (80#/62#)
9 Front Squat (135#/95#)
6 Box Jump (24″/20″)
REST 2 MIN
2017 01 24
5 ROUNDS
20 Seconds – Max Snatches (95#/65#)
10 Seconds Rest
20 Seconds – Max double Unders
10 Seconds Rest
20 Seconds – Assault Bike Calories
10 Seconds Rest
20 Seconds – OH ALT Lunges (95#/65#)
10 Seconds Rest
2017 01 23