AMRAP 20 MIN
20 AIR SQUATS
15 DEADLIFTS (135#/95#)
10 CTB PULL UPS
5 BAR FACING BURPEES
2017 01 22
TEAMS OF 3
AMRAP 10 MIN
20/16 CAL ROW
20 THRUSTERS (95#/65#)
10 BURPEE BOX JUMPS (24″/20″)
REST 2 MIN
AMRAP 10 MIN
20/16 CAL ASSAULT BIKE
20 SDHP (95#/65#)
10 BURPEE BOX JUMPS (24″/20″)
*ATHLETE 1 STARTS ON ROW OR BIKE
*ATHELTE 2 STARTS ON THRUSTERS OR SDHPs
*ATHLETE 3 STARTS ON BURPEE BOX JUMPS
*ALL ATHLETES ROTATE TO NEXT MOVEMENT ONCE ATHLETE IN FRONT OF THEM HAS FINISHED THEIR MOVEMENT.
2017 01 20
AMRAP 2 MIN
30 Thrusters (75#/55#)
20 BF Burpees
Rest 5 min
AMRAP 3 MIN
6 DL (405#/280#)
12 CTB PULL UPS
Rest 5 min
AMRAP 4 MIN
15 Hang power cleans (135#/95#)
12 Box Jumps
9/5 CAL assault bike
2017 01 20
2017 01 19
2017 01 18
FOR TIME
100 ATL DB power snatches (75#/55#)
80 ALT Pistols
60 Kipping HSPUs
40 Ring Dips
20 Clean & Jerks (185#/130#)
2017 01 17
5 Rounds
20 seconds – Thrusters (135#/95#)
10 seconds rest
20 seconds – Box Jump Overs (24″/20″)
10 seconds rest
20 seconds – Bar facing Burpees
10 seconds rest
20 seconds – CTB Pull ups
10 seconds rest
2017 01 16
2017 01 16
“13.1”
AMRAP 17 MIN
40 BURPEES TO 6″ TARGET
30 SNATCHES (75#/55#)
30 BURPEES
30 SNATCHES (135#/95#)
20 BURPEES
30 SNATCHES (165#/100#)
10 BURPEES
MAX SNATCHES (210#/120#)
2017 01 13
AMRAP 2 MIN
AIR SQUATS
THEN…. IMMEDIATELY INTO
AMRAP 20 MIN
400 METER RUN
15 FRONT SQUATS (155#/105#)
15 T2B
2017 01 12