Strength: 3 Giant Sets:10 Single Leg Lateral Box Step-Ups (5/each)200m Single Kettlebell Farmers Carry30 Weighted AbMat Sit-UpsRest 2:00 between sets.Conditioning (15:00 Cap) For Time: 1,000 Meter Row Directly into: 30 DB Snatches, 15 Burpee Box Jump Overs 20 DB Snatches,… Read more »
For Time: 200 Meter Run, 2 DB Power Cleans + Jerks 200 Meter Run, 4 DB Power Cleans + Jerks 200 Meter Run, 6 DB Power Cleans + Jerks 200 Meter Run, 8 DB Power Cleans + Jerks 200 Meter… Read more »
Strength 3 Sets of 3: Strict Press in Split 5 Sets of 2: Split Jerk Conditioning (11:00 Cap) For Time: 200 Meter Run, 2 Power Cleans + Jerks 200 Meter Run, 4 Power Cleans + Jerks 200 Meter Run, 6… Read more »
Back Squat Set #1 – 4 Reps Set #2 – 2 Reps Set #3 – 4 Reps Set #4 – 2 Reps Set #5 – 4 Reps Set #6 – 2 Reps Conditioning (17:00 Cap) 4 Rounds: 21/15 Calorie Assault… Read more »
16 min AMRAP 21/15 Calorie Assault Bike 15 Hanging knee raises 10 DB Snatches
For Time: 400 Meter Run 9 DB Hang Power Cleans 21 Burpees400 Meter Run 15 DB Hang Power Cleans 21 Burpees400 Meter Run 21 DB Hang Power Cleans 21 Burpees
Conditioning (Teams of 3)AMRAP 30800 Meter Run21 Hang Power Cleans (205/145)30 Bar-Facing Burpees800 Meter Run30 Hang Power Cleans (185/125)30 Bar-Facing Burpees800 Meter Run45 Hang Power Cleans (155/105)Max Bar-Facing Burpees
AMRAP x 20 21/15 Cal Row 15 Push ups 20 DB Step Ups
Strength 3 Giant Sets: 9 Dumbbell Bench Presses 15 Dumbbell Bent Over Rows (15 per side) Rest 2:00 between efforts. Conditioning (20:00 Cap) On the 0:00… Girls Gone Wild Part #1 – “Fran” 21-15-9: Thrusters (95/65) Pull-Ups On the 6:00…… Read more »
AMRAP x 20 10 DB Push Press 10 Kettlebell Swings 10 Box Jumps
