9.26.16 MONDAY “SUPER CHARGED”
6 Rounds of: 3min AMRAP of: 20/15 Cal Row (cash in) 8 Burpee Box Jumps…24/20″ 16 Chest to Bar Pull Ups 24 KB Swings…70/53 3min... Read More
9.25.16 SUNDAY “SNOWBALL’S CHANCE”
ENDURANCE: 1mile Med Ball Run…20/14 3min Rest 1200m Med Ball Run…20/14 2min Rest 800m Med Ball Run…20/14 1min Rest 400m Med Ball Run…20/14 For Time... Read More
9.24.16 SATURDAY “TWINNING”
With a partner, complete the following: Cash in- 100 Cal Bike 3 Rounds of: 42 Hang Cleans…115/75 42 S2OH…115/75 (EMOM of 2 Syncro Burpee Over... Read More
9.23.16 FRIDAY “ANNIE BOMB”
50…40…30…20…10 of: Wall Balls…20/14…10/8 Double Unders Butterfly Sit Ups For Time (12min Time Cap)
9.22.16 THURSDAY “ANCHOR SORE”
3 Rounds of: 5min AMRAP of: Cash in- 50m Prowler Push…270/180 Remainder: 5 Rope Climbs 20 Single Arm KB Snatch…70/53 5min Rest For Total Reps
9.21.16 WEDNESDAY “HUMPDAY CHIPAWAY”
30 Toes to Bar 30 Back Squats…115/75 30 Calorie Row 30 Burpee Box Jumps…20/18″ 30 Hang Snatches…115/75 30 Butterfly Sit Ups 30 HSPU’s…45’s 400m Run... Read More
9.20.16 TUESDAY “MONGOOSE”
27/21…21/15…15/9…9/3 of: Assault Bike Calories Shoot Throughs For Time (14min Time Cap)
9.19.16 MONDAY “FRANTASIA”
15min AMRAP of: 21…15…9 of: Thrusters…95/65 Pull Ups 1min Rest 15…10…5 of: Thrusters…115/75 Chest to Bar Pull Ups 1min Rest 9…7…5 of: Thrusters…135/95 Bar Muscle... Read More
9.18.16 SUNDAY “QUAD ATHLON”
ENDURANCE: 2mile Run 50cal Bike 2000m Row 200 Double Unders For Time OLYMPIC- Snatch
9.17.16 SATURDAY “TANDEM TANTRUM”
With a partner, complete the following: 12 Rounds of: 15/12 Calorie Assault Bike 7 Snatches…135/95 15 High Wall Balls…20/14…12/11 For Time (One partner does one... Read More