“Hot & Heavy” Teams of 3, AMRAP 30: 60 Calorie Row 50 Pull-ups 40 Power Cleans 30 Thrusters Round 1: 95/65 Round 2: 115/85 Round 3: 135/95 Round 4: 155/105 Round 5: 175/115 Marwan meets Messier. Un-real.

“Outside the Box” Teams of 2, AMRAP 30: 150/100 Meter Row, 1 Burpee Box Jump 150/100 Meter Row, 2 Burpee Box Jumps 150/100 Meter Row, 3 Burpee Box Jumps Box Height: (24/20) The hardest hours are the 23 hours away from the gym… The easiest hour is the hour you are at the gym 🙂 […]

“Mood Swing” EMOM 18: 1 – Cal Bike x 15/12 2 – Kettlebell Swings x 15 (70/53) 3 – Rope Climbs x 2

“Low Tide” AMRAP 5: Buy-In: 700 Meter Row 7 Squat Cleans (95/65) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 500 Meter Row 5 Squat Cleans (115/85) 25 Double Unders Rest 5 Minutes AMRAP 5: Buy-In: 300 Meter Row 3 Squat Cleans (135/95) 25 Double Unders We’re doing intervals??

Pressing Complex: 5 Sets: 1 Push Press 2 Push Jerks Then, “Little Dipper” 21-15-9: Push Jerks (135/95) Lateral Barbell Burpees Join us on Sunday, Dec 22nd at 9-11am to see the Strength Program participants re-test their 1RM at Streets. You can come sip on some coffee and cheer them on.

“Flinstones” AMRAP 20: 50 Wallballs (20/14) 40/30 Calorie Assault Bike 30 Toes to Bar 20 Dumbbell Snatches (70/50) DJ, Marissa and LT after a 10,00m row. (Half marathon in May?)

“Iron Lotus” Teams of 3 For Time (30 Minute Cap): 60/45 Cal Bike 80/60 Cal Row 80 Box Jump Overs (24/20) 80 Front Squats (95/65) 80 Hang Power Snatches (95/65) 80 Front Squats (95/65) 80 Box Jump Overs (24/20) 80/60 Calorie Row 60/45 Cal Bike Trulocal meat. Give it a try!  

Build to a Moderate Triple: Tempo ‘No Touch’ Deadlift (Tempo: 5 Second Down) Then, “Steam Roller” For Time: 25/18 Cal Row, L-sit x :20, 2 Deadlifts 25/18 Cal Row, L-sit x :20, 4 Deadlifts 25/18 Cal Row, L-sit x :20, 6 Deadlifts 25/18 Cal Row, L-sit x :20, 8 Deadlifts 25/18 Cal Row, L-sit x […]

“Goat Day” EMOM 24 1 – Strict Pull up x 10 2 – Perfect Push up x 15 3 – Air Squat x 30 4 – Run x 100m (Tailor reps up or down / :45 sec cap at each movement)

Build to heavy complex: 3 -position power snatch (Hi-Hang, Hang, Floor) Then, “Power Wheels” AMRAP 3: 9/6 Calorie Assault Bike 12 Power Snatches (95/65) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 8 Power Snatches (115/85) Rest 3 Minutes AMRAP 3: 9/6 Calorie Assault Bike 4 Power Snatches (135/95) Farmer Carries looking good.