August 12, 2020

"Wheelie Time"

5 Rounds: 
30 Push-ups 
20 Deadlifts (155/105) 
10/7 Calorie Assault Bike 

1 Minute Rest Between Rounds

August 12, 2020

"Kicking & Screaming"

AMRAP 20:
10 Power Snatches (115/85)
20 Overhead Squats (115/85)
30 Toes to Bar
40 Single Arm Dumbbell Hang Clean and Jerks (50/35)

August 11, 2020

"Charlie Brown"

On the 15:00 x 2 Rounds:
800 Meter Run
40/30 Calorie Assault Bike
40/30 Calorie Row
200 Meter Wreck Bag Run (50/35)

August 10, 2020

Squat Clean Thruster

Build to a Heavy Single

"Granola Bar"

AMRAP 12:
7 Clusters (135/95) 
14 Lateral Burpees Over Barbell

August 7, 2020

"Free Agent"

6 Rounds For Time:
200 Meter Run
21 Wallballs (20/14)
15 Kettlebell Swings (53/35)
9 Chest to Bar Pull-ups

August 6, 2020

"Repeat After Me"

AMRAP 5:
21 Double Unders
9 Burpees

Directly Into…

AMRAP 5:
Max Meter Row

Directly Into…

AMRAP 5:
21 Double Unders
9 Burpees

August 5, 2020

Barbell Complex

Build to a Heavy Complex: 
2 Power Cleans
2 Front Squats
2 Push Jerks

"Snickers"

30-20-10:
Power Cleans
Front Squats
Push Jerks

Barbell: 95/65

August 4, 2020

"Goodie Bag"

For Time: 
800 Meter Run
50/35 Calorie Assault Bike
40 Toes to Bar
200 Sand Bag Run (50/30)
40 Sand Bag Box Step-ups (50/30) (24"/20")
50/35 Calorie Assault Bike
800 Meter Run

August 3, 2020

"Catch & Release"

On the 4:00 x 5 Rounds:
50' Double Dumbbell Front Rack Walking Lunge (50's/35's)
21/18 Calorie Row
15 Hand Release Push-ups
9 Deadlifts (225/155)

July 31, 2020

Power Snatch

Build to a Heavy Single

"Hot Flash"

30-20-10: 
Power Snatches (95) 
Assault Bike Calories

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August 10, 2020

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