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190831

4 ROUNDS 30 BOX JUMPS, 24.20 30 RUSSIAN KETTLEBELL SWINGS, 2/1,5 PD. 50 M SLED PUSH, 45/0

190830

For Time 10 Burpees 10 Burpees 25 Push-Ups 10 Burpees 25 Push-Ups 50 Lunges 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 10 Burpees 25 Push-Ups 50 Lunges 100 Sit-Ups 150 Air Squats

190829

16 MINUTE AMRAP 12 ALTERNATING DUMBBELL HANG CLEAN AND JERK, 50/35 12 RING DIPS 12 CALORIE ROW OR BIKE

190827

2 ROUNDS 20 SNATCHES, 155/105 40 BAR FACING BURPEES 800M RUN

190826

2 ROUNDS 1 MINUTE WORK/ 1 MINUTE REST WALLBALLS, 20/14 ROW CLEAN AND JERK, 135/95 BIKE TIRE FLIPS

190824

“Andy” (Partner style) For time with a partner... 25 thrusters, 115 lb./ 85 50 box jumps, 24 in. 75 deadlifts, 115 lb./ 85 1.5-mile run 75 deadlifts, 115 lb./ 85 50 box jumps, 24 in. 25 thrusters, 115 lb./ 85

190823

4 ROUNDS IN A 3 MINUTE WINDOW... 200M RUN AMRAP OF FRONT SQUATS, 165/115 *1 MINUTE REST AFTER EACH ROUND

190822

EMOM FOR 7 ROUNDS... 1. 10 BENCH PRESS @ 50% 2. 15 SLAMBALLS, 50/30# 3. 20 KETTLEBELL SWINGS, 1.5/1 PD. 4. REST

190821

15 MINUTE AMRAP 2-4-6-8-10-12 ETC... CALORIES ON THE ROWER OR BIKE 1-2-3-4-5-6 ETC.. MUSCLE UPS (SCALE TO BURPEE PULL-UPS)

190820

3 ROUNDS 400M RUN 120FT OH DUMBBELL WALKING LUNGE, 50/35 24 ALTERNATING DUMBBELL STEP UPS, 50/35

190816

3 ROUNDS 10 CLEAN AND JERKS, 185/135 2 MINUTE ROW OR BIKE FOR MAX CALORIES REST 2 MINUTES

190815

"KELLY" 5 ROUNDS 400M RUN 30 BOX JUMPS, 24/20 30 WALLBALLS, 20/14

190814

EVERY 2 MINUTES FOR 20 MINTES: 5 HSPU 100 SPRINT :45 PLANK HOLD

190813

12 MIN AMRAP 3-6-9-12-15 ETC.. POWER CLEANS, 95/65 RING ROWS

190810

IN A THREE PERSON TEAM... 300 CALORIE ASSAULT BIKE 300 BOX JUMPS, 24/20 * AMRAP 100M SELD DRAG UNTIL REPS ARE COMPLETE

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