Month: November 2020

For 5 cycles: AMRAP in 2 mins of: 75 Double Unders MAX Hand Release Push-ups Rest 1 min Rest 1 min between […]

For time: 50 Pull-ups Row,400 m 21 Thrusters, 95/65 lbs Row, 800 m 21 Thrusters, 95/65 lbs Row, 400 m 50 Pull-ups […]

Back Squat 3-3-3-3-3- at 85% Banded Deadlift 6×3 at 65% Weighted Back Extension 12-12-12— Hip Circle Side Walk R 15-15-15– Hip Circle […]

Complete as many rounds as possible in 25 mins of: max rep Assault Bike Calories GOAL IS MAX CALS in 25 minutes […]

For time: 15 Assault Bike Calories 10 Burpee Pull-ups 15 Assault Bike Calories 9 Burpee Pull-ups 15 Assault Bike Calories 8 Burpee […]

Lifting: EMOM x10 min 2 Squat Snatch @75% WOD: Every 3 mins for 15 mins do: 10 Double Dumbbell Thrusters, 50/35 lbs […]

Lifting: Back Squat 5@65%? 5@ 75%? 5+@85% WOD: 30-20-10 Toes To Bar Double KB Front Rack Lunges

Back Squat 5-5-5-5-5- 77% Sumo Deadlift 10×3 at 60% Double Kettlebell Front Rack Step-up 8-8-8-8- Weighted Plank Hold 45-45-45– weighted plank hold […]

Teams of 3 For time: 150/100 Assault Bike Calories 70 Clean & Jerks, 135/95 lbs 70 Toes-to-bars 50 Clean & Jerks, 155/105 […]

Lifting: Shoulder Press 5 at 40% 5 at 50% 5 at 60% 5 at 50% 5 at 40% WOD: TEAMS of 2 […]