Month: January 2020

Strict Press 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. **Take 1 set every 2-3 […]

Bench Press 8×6 at 85% Finisher: 12 min AMRAP 3 db press 3 strict pull up 6 push ups 6 ring rows […]

“Filthy Fifty” For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows […]

As many reps as possible in 12 mins of: 3 Alternating DB Snatches, 50/35 lbs 3 Assault Bike Calories 6 Alternating DB […]

Back Squat 8×6 at 85% Finisher: 5 sets KB Complex: 5 kbs left 5 kb clean left 5 kb lunge left 5 […]

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

For time: 30 Assault Bike Calories 15 Ring Muscle-ups 30 Assault Bike Calories Scaled Version: For Time: 30 Cal Bike 15 Low […]

Sumo Deadlift 1 rep max lift. Sumo Deadlift 12×4 @50% Finisher: 3×10 wtd hip extension (ghd) 3×10 BB GM (add weight each […]

For time: Row, 1000 m 20 Alternating Dumbbell Snatches, 50/35 lbs 15 Bench Press, 135/95 lbs 10 Back Squats, 255/155 lbs Row, […]