10.8.15 THURSDAY “AB SOLUTION”
4 Rounds of: 40 Wall Ball Sit Ups…20/14 60 Mountain Climbers 400m Run For Time (19min Time Cap)
10.7.15 WEDNESDAY “BIG KAHUNA”
4 Rounds of: 4min AMRAP of: 20cal Row 15 HSPU’s…45 6 Ring Muscle Ups (sub- 15 Chin Ups) 4min Rest For Total Reps
10.6.15 TUESDAY “SWEAT SHOP”
20min AMRAP of: 30 10m Shuttle Touches 20 KB Swings…70/53 30 High Wall Balls…20/14…12/11 20 Hang Cleans…135/95 30 Deadlifts…135/95 For Total Reps
10.5.15 MONDAY “RALLEY CAP”
6min AMRAP of: 6 Burpee Over Bar 9 Toes to Bar 12 OHS…135/95 6min Rest then: 6min AMRAP of: 6 OHS…135/95 9 Toes to Bar... Read More
10.4.15 SUNDAY “RUNAMUCK”
8 Rounds of: 250m Row 1min Rest 400m Run 1min Rest For Time (45min Time Cap) OLYMPIC- Clean n Jerk
10.3.15 SATURDAY “TRIBAL WARFARE”
With a team of 3 complete the following: 5 Rounds of: 35 Bear Complex…95/55 50 Pull Ups 1min Rest For Time (30min Time Cap) ... Read More
10.2.15 FRIDAY “MAYHEM”
7min AMRAP of: Rope Climbs (EMOM 4 Burpee Box Jumps…24/20″) 7min Rest 7min AMRAP of: Snatches…165/115 (EMOM of 4 Burpee Box Jumps…24/20″) For Total Reps ... Read More
10.1.15 THURSDAY “BUMPY BELLY”
50…40…30…20…10 of: Wall Ball Sit Ups…20/14 Double Unders (15 Toes to Bar after each set) For Time (18min Time Cap)
9.30.15 WEDNESDAY “JINGLE BALLS”
12min AMRAP of: Up ladder by 3 of: 3 High Wall Balls…20/14…12/11 3 KB Swings…70/53 6 High Wall Balls…20/14…12/11 6 KB Swings…70/53 Ect. Ect. Ect.... Read More
9.29.15 TUESDAY “PUNCH DRUNK”
3 Rounds of: 30cal Row 20 Burpee Bar Touch 30 C2B Pull Ups 3min Rest For Time (18min Time Cap)