Back Squat 3 Sets of 5 "Hokey Pokey" AMRAP 12: 15 Kettlebell Swings (70/53) 30 AbMat Sit-ups 45 Air Squats
2018 10 17
Split Jerk Take 15 Minutes Build to a 1RM Split Jerk "Take 5 Part 1" AMRAP 5: Buy-In: 35/25 Calorie Assault Bike Directly Into… 12 Deadlifts (185/135) 12 Lateral Barbell Burpees Rest 5 Minutes "Take 5 Part 2" AMRAP 5: Buy-In: 25/20 Calorie Assault Bike Directly Into… 9 Deadlifts (225/155)…
2018 10 16
"Down and Out" 21-18-15-12-9: Wallballs (20/14) Pull-ups Calorie Row 200 Meter Run* *After Each Round. 5 Total Runs. Mid-Line 20 Minute Assault Bike On the 5:00, 10:00, 15:00, 20:00: 21 GHD Sit-Ups
2018 10 15
"Squeaky Wheel" AMRAP 15: 60 Double Unders 20/15 Calorie Assault Bike 10 Push Jerks (165/110)
2018 10 14
Front Pause Squat Build to Heavy Single. 5 Seconds Down, 3 Second Pause in Bottom. "Nine Yards" AMRAP 12: 3 Thrusters (95/65) 3 Toes to Bar 3 Calorie Bike 6 Thrusters (95/65) 6 Toes to Bar 6 Calorie Bike 9 Thrusters (95/65) 9 Toes to Bar 9 Calorie Bike ….…
2018 10 11
"Surf and Turf" For Time: 70/50 Calorie Row 50 AbMat Sit-ups 30 Wreck Bag Ground to Shoulder (70/50) 50 AbMat Sit-ups 70/50 Calorie Row
2018 10 10
Power Clean Build to Heavy Touch and Go 5-Rep Guard Rail - Part One AMRAP 3: 9/6 Calorie Assault Bike 9 Power Cleans (115/80) Rest 3 Minutes Guard Rail - Part Two AMRAP 3: 9/6 Calorie Assault Bike 7 Power Cleans (135/95) Rest 3 Minutes Guard Rail - Part Three…
2018 10 09
Snatch Complex In 10 minutes Build to Heavy Set of: Snatch Pull + Hang Squat Snatch + Squat Snatch Back Squat 3 Sets of 9 (76%-80%-84% of 1RM Back Squat) "Dirty Thirty" For Time: (25 Minute Time Cap) 30 Box Jumps (24/20) 30 Chest to Bar Pull-ups 30 Kettlebell Swings…
2018 10 08
Good Luck to everyone running in the 24 hour race this weekend. Here's what we'll do Saturday at the gym: "Stop Drop & Roll" Teams of 3 For Time (30 Minute Cap): 1200 Meter Wreck Bag Run (70/50) 140/100 Calorie Assault Bike 100 Hang Power Cleans (115/80) 80 Thrusters (115/80)…
2018 10 05
"Tread Water" For Time: 2k Row 150 Double Unders 10 Rounds of “Cindy” 1 Round of “Cindy”: 5 Pull-ups, 10 Push-ups, 15 Air Squats
2018 10 04