Month: September 2018

AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Kettlebell Swings (53/35) 20 Wallballs (20/1

“Heartbreak Kid” 3 rounds for time of: 10 Front Squats, 185/135 lbs 20 Chest-to-bar Pull-ups 50 Double Unders

Zercher Squat 3 Rep Max. ** feel free to use a fat bar located outside near farmers bars Asst: 3 rounds 40 […]

“Switch Gears” Tabata Kettlebell Swing, 53/35 lbs Tabata Assault Bike Calories Tabata AbMat Sit-up Tabata Shuttle Sprint The Tabata interval is 20 […]

Lift: 3RM Hang Power Clean WOD: “Sky Hook” 3 rounds for time of: 20 Hang Power Cleans, 95/65 lbs 20 Front Squats, […]

Dynamic Effort Band Conventional Deadlift 12×2 Use the same weight for each set. Rest as needed between sets. Use a weight that […]

“Half and Half” 8 rounds for time of: Row, 400 m Weighted Run, 35/25 lbs, 200 m Teams of 2 (4 rounds […]

“Four Thirty” Complete as many rounds as possible in 20 mins of: 30 Dumbbell Snatches, 50/35 lbs 30 Box Jumps, 24/20 in […]

Floor Press 1 Rep Max. Asst: amrap @ 80% 3×12 double kb push press 3×12 double kb rows 3×12 double kb bicep […]

“Ghost” 6 rounds, 1 min per station, of: Row Calories Burpee Double Under Rest 1 min Perform this like “Fight Gone Bad,” […]