Archive for April, 2017

“Heartbreak Kid” 3 Rounds: 10 Front Squats (155/105) 20 Chest-to-Bar Pull-ups 50 Double-unders 12 min cap.

“Playground” 1 Mile Run 21 Kettlebell Swings (70/53) 21 Goblet Squats (70/53) 800 Meter Run 15 Kettlebell Swings (70/53) 15 Goblet Squats (70/53) 400 Meter Run 9 Kettlebell Swings (70/53) 9 Goblet Squats (70/53) Do 800m – 400m – 200m run IF NEEDED

“Franchise” 21-15-9: Push Jerks (135/95) Chest-to-Bar Pull-ups 15 min cap

“Benchwarmers” Teams of 3: 3 Rounds: 100 Calorie Row 50 Bench Press (135/95) 400m Team Run Partition Row, Bench Press any way you want. Everyone runs together.

“Front Row” Front Squat – Heavy Single High Hang Squat Clean – Heavy Single Squat Clean – Heavy Single 12 min cap for each lift. Work in partners or groups of 3.

“Crowbar” AMRAP 4: 18 Power Snatch (75/55) 18 Burpee Pull-ups Max Calorie Row Rest 4:00 AMRAP 4: 15 Power Snatch (95/65) 15 Burpee Pull-ups Max Calorie Row Rest 4:00 AMRAP 4: 12 Power Snatch (115/80) 12 Burpee Pull-ups Max Calorie Row P1 starts at 0:00, P2 starts on a 4 min delay so you can […]

“Marathon Monday” 2 Rounds: 400m Run 26 Hand Release Push-ups 400m Run 26 KB Swings (53/35#) 400m Run :26 Sec L-sit 400m Run 26 Deadlifts (75/55#) 400m Run 26 Air Squats 400m Run 26 Box Jumps (24/20″) 40 min cap. Scale to a 200m run instead of 400m IF NEEDED.

“Amma” 4 Rounds: 15 Burpee Box Jumps (24/20″) 20 Calorie Row 16 Hang Power Snatch (95/65#) Prowler x 2 slab length (45/25lbs)

“Frantic” 4 Rounds: 21/18 Calorie Row 18 Thrusters (65/45#) 15 Pull-ups

“Family Matters” Amrap 20 P1 does :45 sec Front Rack Carry P2/P3 Hold Plank. Everyone does carry once. P1 does Shuttle run x 3 P2/P3 Hold Hollow Position. Everyone does shuttle x 3, once P1 does Band Sprint x 2 (gym length x 2) P2/P3 help hold band for each other. Everyone does band sprint […]