2509, 2020

Sat, Sept 26th

By |September 25th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Slow Row or assault

1 Min 30 sec Pigeon each leg

1 Min 30 sec Light Hang DB C&J each arm

B) “The Roundhouse””

9 Min to complete

1000/870m Row

W/ remaining time AMRAP of

9 Hang Power Clean 95/65

6 Burpee’s

3 Devils Press 45/30

4 Min Rest

65/46 Cal Assault

W/ remaining time AMRAP of

9 Air Squats

6 Burpee’s

3 Bar Muscle ups or 6 Chest 2 bar/Kip/Ring Row

6 Burpee’s

3 Devils Press 45/30

2409, 2020

Friday, Sept 25th

By |September 24th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min-30 sec Hollow swings/30 sec Strait arm Plank

1 Min -30 sec Ring Row/30 Sec Lunge

1 Min slow burpee’s

B) 12 Min EMOM

1st-5 Temp Bent Over Barbell Rows (4 sec)

2nd-15 Hard Assault

C) “The Taser”

7 Min AMRAP

21 Sit Ups

15 Alt Walking Lunge (no load)

9 Hang Power Snatch 75/55

3 Min Rest

7 MNin AMRAP

9 Hang Power Snatch 75/55

15 Alt Box Step Ups to 24/20

21 Double Under’s

2309, 2020

Thurs, Sept 24th

By |September 23rd, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Russsain KBS (one break)

1 min Lunge with Twist

1 Min Step Ups

B) Every 2 Min x 7 Sets

3 Touch N Go Full Clean’s

Fitness

12 Min EMOM

1st-8 Dumbell Power Clean

2nd-8 Goblet Squats

3rd-25 Sec Double Under’s

C) “The Sasquatch”

6 Min Ladder

1,2,3,4,5, ect Front Squats 115/75

1,2,3,4,5 ect Burpee Box Jumps 24/20

3 Min Rest

6 Min Ladder

1,2,3,4,5, ect Power Clean 135/95

2,4,6,8,10, ect Air Squats

2209, 2020

Wed, Sept 23rd

By |September 22nd, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Assault

1 Min 30 sec Childs poses/sphinx

1 Min 30 sec Supinated Bar Hang/30 sec Kicks (15 sec a leg)

1 Min

B) 9 Min EMOM

1sr-30 sec Side Plank (Right)

2nd-30 sec Side Plank (Left)

3rd- 20-30 Sec Hollow Rocks

C) “The Dalai Lama”

2 Rounds

3 Min AMRAP

9 Sit-ups

6 Pull-ups

3 Dumbell Thrusters 45/30

2 Min Rest

3 Min to Complete

30/21 Cal Assaut

AMRAP Alt Dumbell Snatch

2 Min Rest

3 Min AMRAP

15 Double Unders

10 Alt Lunge (no load)

5 Handstand Push Up or seated press

2 Min rest

2109, 2020

Tues, Sept 22nd

By |September 21st, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Row

1 Min 30 sec Shoulder taps/30 sec Tempo Push Ups

1 Min Inch Worms

B) 10 Min EMOM

1st-2 Push Jerk (Fitness complete 8 DB Push Press)

2nd-Hard 15 sec Row

C) “The Nickel”

5 Min to complete

500/435m Row

20 Shoulder to Overhead 95/65

AMRAP Burpees

2 Min Rest

5 Min to Complete

500/435m Row

20 Medball Cleans 20/14

AMRAP Box Jump up and Over 24/20

2 Min Rest

5 Min to complete

500/435m Row

20 Shoulder to Overhead 95/65

AMRAP Burpees

2009, 2020

Mon, Sept 21st

By |September 20th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Slow Burpee

1 Min 30 sec Childs Pose/Sphinx

1 Min 30 sec Broad Jumps 30 sec Air Squats

B) 12 Min to Establish Front Squat then at 12:00 every 2 min x 3 sets complete 1 rep @90% of Rep established

Fitness

15 Min EMOM

1st-20 Sec Goblet Squat

2nd-30 Sec Burpee’s

3rd-40 Sec Assault

C) “Case of the Mundays”

12 Min AMRAP

15 Air Squats

10 Toes 2 Bar

5 Clean & Jerk 135/95

@ 0/4/8 complete 60 Double Under’s

1809, 2020

Sat, Sept 19th

By |September 18th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Row

1 Min Alt Light Hang DB C&J

1 Min Slow Lunge with twist

B) “The Bowtie”

20 Min AMRAP

40/34 Cal Row

30 Double Unders

20 Kettlebell Swings

10 Front Squat 115/75

5 DB Burpee Box Up & Over 20′(for all) adjust to 16″ if you are vertically Challenged 45/30

@5/10/15 Complete 15 Wallballs

1709, 2020

Friday, Sept 18th

By |September 17th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Assault

1 Min 30 sec Russian swing/30 sec Sprawls

1 Min Air Squat

B) 7 Min CAP

1,2,3,4,5 Power Clean 175/125

**Before each round of cleans complete 10/7 Cal Assault (5 Rounds of assault)

Pick a PC weight that is challenging but you can consistently move. If you finish before Cap go back to assault and finish remaining time at 70%

Rest 5 Min

C) “The Desperado”

10 Min AMRAP

30 Double Under’s

15 Alt Lunge (No load)

10 Pull-ups

5 Devils Press 50/35

1609, 2020

Thursday, Sept 17th

By |September 16th, 2020|Categories: Random|Tags: |0 Comments

A)

2 Rounds

1 Min 30 sec Supinated Bar Hang/30 sec Strait Arm Plank

1 Min Box Step Ups

1 Min Light DB Alt Snatch

B) Every 2 Min x 7 Sets

Power Snatch Cluster (Every 10 sec complete rep x 3 reps)

Fitness

4 rounds
8 double DB snatch
8 goblet squats
30 sec each 1 arm overhead hold
Rest 1 min

C) “The Social Dilemma”

7 Min AMRAP

12 Kettlebells Swings

12 Burpee’s

3 Min Rest

7 Min AMRAP

15 15 Air Squats

10 Box Jump Up and Over 24/20

5 Power Snatch 135/95 (This will be heavier then you think make sure you are comfortable with the weight you choose)

1509, 2020

Wed, Sept 16th

By |September 15th, 2020|Categories: Random|Tags: |0 Comments

A) 2 Rounds

1 Min Assault

1 Min Light Hang DB Snatch

1 Min Pigeon 30sec/leg

B) 10 Min EMOM

1st-3 Weighted Strict Pull

2nd–1-2 Turkish Get Up )Rotate Arm)

C) “The Spin Cycle”

4 Rounds

1 Min Shoulder to Overhead 95/65

1 Min Sit-ups

1 Min Games Push Ups

1 Min Assault

1 Min Rest