Archives

“Raptor” Complete For Time: 42-30-18 -Alternating dumbbell snatch 12-9-6 -Bar muscle-ups *200m run after each set. Competition: -As written above -50/35# dumbbell Performance: [...]

“Hot Sauce” 12 Minute AMRAP: -20 air squats -5 burpees -20 sit-ups -5 burpees -20 jump lunges -5 burpees Competition/Performance: -As written Fitness: -Lunges in place

“Buddy Up” Teams of two 26 minute AMRAP of: -50/42 calorie row -40 deadlifts -30 hang squat cleans -20 bench press *Break up reps as needed. One partner works at a time. Competition: [...]

“Crawl’n and a walk’n” 21-18-15-12-9-6-3 -Sit-ups -Kettlebell swings (Russian) *Handstand walk or bear crawl after each set, not movement. Competition: -53/35 KB [...]

“Thurpees” 10 minute AMRAP -2 single arm DB thrusters -2 burpees over DB *Add 2 reps each round *Reps MUST be broken up evenly between left and right arms. Competition/Performance: [...]

“Floater” 4 Rounds of: -1 minute max effort row for meters -2 minutes max effort double unders *Rest 1 minute Competition/Performance: -As written Fitness: -Single unders ONLY if [...]

“Cobra Kai” 5 Rounds For Time of: -6 power snatch -9 pull-ups Competition: -115/80 Performance: -85/60 Fitness: -65/35 -Strict banded or ring rows

“‘Merica” 14 minute AMRAP -12 kettlebell swings-American -6 burpee box jump overs Competition and Performance: -53/35 -24/20″ Fitness: -35/26 -24/20″ step-ups  

“Cardi-Uh-Oh” Teams of two: 6 rounds each person of: -200/175m row -200m run *Alternating completed rounds. *P2 can’t start their row until P1 is back from run.

“Falcon” 20 minute AMRAP: -7 power cleans -14 push-ups -21 air squats Competition: -185/125 Performance: -135/95 Fitness: -95/65 -Push-ups from knees