9.18.15 FRIDAY “FAST TWITCH”
21…15…9 of: Hang Squat Snatch…115/75 HSPU’s…25’s Toes to Bar For Time (13min Time Cap)
9.17.15 THURSDAY “ABDOMINAL ROWMAN”
100 Wall Ball Sit Ups…30/20 100 Calorie Row (Every 3min, 1min Plank Hold) For Time (20min Time Cap)
9.16.15 WEDNESDAY “FRICTION BURN”
4 Rounds of: 3min AMRAP of: cash in- 25m Prowler Push…270/180 Rope Climbs 3min Rest For Total Rope Climbs
9.15.15 TUESDAY “WARPATH”
800m Run 60 KB Swings…70/53 400m Run 40 KB Swings…70/53 200m Run 20 KB Swings…70/53 For Time (10min Time Cap)
9.14.15 MONDAY “SUCKER PUNCH”
3 Rounds of: 5min AMRAP of: 21 Thrusters…115/75 21 Chest to Bar Pull Ups 21 Burpee Over Bar 21 SDLHP…115/75 21 HSPU…25’s 5min Rest For... Read More
9.13.15 SUNDAY “DOUBLE MILE”
ENDURANCE: 2mile Run 200 Double Unders 2K Row For Time Box of (6) of “The Best Bar Ever” $20 OLYMPIC- Snatch
9.12.15 SATURDAY “RUSTY NAIL”
12min AMRAP of: 24cal Row 24 KB Swings…70/53 24 Butterfly Sit Ups (EMOM 20m Bear Crawl) For Total Reps
9.11.15 FRIDAY “DRAGIN SLAYER”
4 Rounds of: 100m Sled Drag…135/90 10 Clean n Jerks…155/105 3min Rest For Time (18min Time Cap)
9.10.15 THURSDAY “CORE VIOLATION”
50…40…30 of: Wall Ball Sit Ups…20/14 Russian Twists…20/14 (25 OHS…115/75 after each set) For Time (15min Time Cap)
9.9.15 WEDNESDAY “GOING LONG”
20min AMRAP of: 30 Toes to Bar 30 Hang Squat Cleans…95/55 30 HSPU…25’s 30 S. Arm KB Snatch…53/35 30 Box Jump Overs…24/20″ 30 Push Press…95/55... Read More