Month: July 2019

Thursday-August 1, 2019

“Game Day” For Time: -80/65 calorie row -70 sit-ups -60 Russian kettlebell swings -50/40 push-ups -40/30 calorie row -30 sit-ups -20 Russian kettlebell swings -10 strict handstand push-ups Competition: -As written -54/44 or 35 Performance: -53/44 or 35 -Elevated strict HSPU (5″ or less) Fitness: -44 or 35/26 -Push-ups from knees as needed

Tuesday-July 30, 2019

“Turkey Jerky” 5 Rounds of: -18 dumbbell snatch -14 dumbbell step-ups -10 burpees over dumbbell *Alternating snatch and step ups *DB held on shoulder or side for step ups Competition/Performance: -50/35 -24/20″ Fitness: -35/25 -24/20″

Monday-July 29, 2019

“Hop Scotch” 9 Minute AMRAP of: -15 double unders -3 chest to bar pull-ups *Add 15 double under and 3 pull-ups every round Competition: -As written Performance: -Chin over the bar pull-ups Fitness: -25 single under and add 25 every round. -Chin over the bar pull-ups OR strict banded pull-ups OR ring rows

Wednesday-July 24, 2019

“Filthy Fifty” Complete 50 reps of each IN ORDER, for time: -Box jumps -Jumping pull-ups -Russian kettlebell swings -Walking lunges -Knees to elbows -Push press -GHD back extensions -Wall balls -Burpees -Double unders Competition/Performance: -As written -35/26 kettlebell -45/35 barbell -20/14 ball Fitness: -30 reps of each -Banded good mornings instead of back extensions -14/10 …

Wednesday-July 24, 2019 Read More »

Tuesday-July 23, 2019

“Quinceanera” 15 Minute AMRAP of: -15/10 hand release push-ups -15/10 calorie row -15 sit-ups -15/10 calorie row Competition: -As written Performance: -15/10 push-ups Fitness: -15/10 knee push-ups

Monday-July 22, 2019

“Tabasco” In a 10:00 window complete: 800m run CA$H IN THEN AMRAP of: -3 power cleans -3 front squats -3 push jerks Competition: -155/105 Performance: -115/80 Fitness: -95/65 -Scale to 600m run if 800m will be in 5 minute range.

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