Bent Over Row: 3 x 4 Strict OH Press: 3 x 4 “Diamanda” – For Time 21 Deadlifts, 225/153 21 HSPU 9 Ring MU 15 Deadlifts 15 HSPU 7 Ring MU 9 Deadlifts 9 HSPU 5 Ring MURead More
Front Squat Week 3: 3×3 with 3 second pause in each @ 85% Then…. AMRAP 20 Minutes 10 T2B or 25 Sit Ups 15 Burpees 25 Lunges 45/33 50 Double UndersRead More
Endurance: X-MAS EVE SPECIAL “Naughty”: 1 Round For Time 1000m Ski or 1200m Run 80 Wall Ball Shots, 20/14 (10’/9′) 60 Burpee Box Jumps, 24″/20″ 40 Clean and Jerks, 135/93 20 Muscle-ups (scale w/20 C2B pullups + 20 Dips) OR “Nice” – 4 Rounds For Time 250m Ski or 300m Run 20 Wall Ball Shots,...Read More
0:00-15:00 Heavy Deadlift 15:00-25:00 AMRAP 10 Minutes 10 KB or DB Deadlift-2KB or 2 DB 10 KB Front Squat -2KB or 2 DB 10 Box Step Up and Over (2KB or 2 DB)-knee height box 25:00-40:00 Heavy Back SquatRead More
AMRAP 12 Minutes 2000m Bike Max Burpee Sandbag Cleans with Remaining Time AMRAP 12 Minutes Run, Row or Ski as Far As Possible AMRAP 12 Minutes Ab Circuit 15 GHD Situps or Weighted Sit Ups 15 Russian Twists 15 Leg RaisesRead More
1a. Bent Over Row: 3×6 1b. Strict Press: 3×6 Then…. “Merry Muscle-up” – 15 Min AMRAP 4 Bar Muscle-ups 12 Burpee Pull-ups 25′ Handstand Walk (scale w/double DB OH carry)Read More
