AMRAP 10 Minutes 100m Sprint, 100m walk or jog recovery AMRAP 10 Minutes 10 Sandbag deadlifts 100/75 10 Sandbag Squats 200m Ski AMRAP 10 Minutes 5 Bench Press-Heavy, but unbroken 10 DB Hang Clean and Jerks 50/35 15 DB Box Step Up and Over -knee height Read More
5 Rounds 5 Minute AMRAPS, 2 minute rest between rounds 50 Double Unders 20 Wall Balls 15 Toes to Bar Max Reps of skill of your choice with remaining timeRead More
Work to a heavy Complex: 3 cleans + 3 front squats + 3 Shoulder 2 OH Then…. 3 burpee Pull-ups + 800m Run Then… FOR TIME 3 Rounds 21 Box Jumps, 24/20 15 Shoulder 2 OH, 115/73 9 Burpee Pull-ups Then… 800m Run + 3 Burpee Pull-upsRead More
Olympic Lifting -3 Position Snatch (high hip + hang (knee)+ Low hang (below knee): work to a heavy complex -Power clean: 5 x 1 @ 90%+ Endurance 35 min AMRAP 500m Row 25 Box Jumps 400m Run 20 Pull-ups 500m Row 25 Jumping Squats, 45/33 400m Run 20 BurpeesRead More
“SEPTEMBER 11th “- 30 Min AMRAP: 343m Weighted Run, 53/35 (# of firefighters killed) 37 C2B Pullups (# of Port Authority Police Officers Killed) 23 Wall Climbs (# of Police Officers Killed) 2 Rope Climbs 18′ (# of Paramedics Killed) 1 Body Wt Clean & Jerk (For the 1 Firefighter that was killed by a man who jumped off...Read More