Month: June 2018

Deadlift 3×4 at 70% 1RM Rest as needed between sets. 18-15-9-15-18 wall ball box jump * run 100 meters after each set

“Under Water” 3 rounds for time of: 50 Row Calories 100 Double Unders Double Kettlebell Farmers Carry, 70/53 lbs, 200 m warm […]

“Weightlifting Wednesday” 3-Position Clean + Split Jerk spend 15 minutes Working up to a heavy weight with good for followed by? ?Drop […]

Back Squat 3×4 at 80% 1RM Rest as needed between sets. 100 Russian KB Swings (70/53) 50 med ball V ups

?Bike Buffet? AMRAP 4 15-12-9 Wallballs (20/14) Chest to Bar Pull-ups Max Calorie Bike in Time Remaining Rest 4 minutes AMRAP 4 […]

21-15-9 reps, for time of: Sumo Deadlift High-pull, 95/65 lbs Push Press, 95/65 lbs Lateral Burpee (Over Barbell) Warm up: :20 Jumping […]

Bench Press 3×5 at 75% 1RM Rest as needed between sets. Tabata sets: :20 on :10 rest – 4 x each station […]

  “Miss Vanjie” 5 Rounds For Time: 14 Alternating Reverse Lunges (115/75) 10 Burpee Pull ups 200m Sprint  

“The Good Life” 3 rounds for time of: Row, 500 m 12 Burpees 21 Box Jumps, 24/20 in Warm up: Partnering up […]

Deadlift 3×5 at 75% 1RM Rest as needed between sets. Amrap x 12 minutes 7 Front squats (185/125) 7 Gi Janes