In teams of two, alternate movements, AMRAP 30 min: X Calories of Assault Bike 15 Dips 30 Russian Kettlebell Swings X Double Unders 15 Dips 30 Russian Kettlebell swings X Calories of Assault Bike *Bike cals are based on 5 min test; If you biked 60 total calories that breaks down to 12 cals per […]
Tuesday, March 5, 2019 Read More »
A. E3min x 15 min (5 sets):5 Back squats @75% B. 3 sets NOT for time: 10 double KB front rack reverse lunges 5-10 strict pullups- unbroken
Monday, March 4, 2019 Read More »
A. 3 rounds not for time: 20, 10 per leg, DB death march 5 seated split leg sit-ups B. AMRAP 6 min: 2 DB snatch, 1 per arm alt. 2 toes-bar 4 DB snatch, 2 per arm alt. 4 toes-bar 6 DB snatch, 3 per arm alt. 6 toes-bar…
Thursday, February 28, 2019 Read More »
For Time:30-20-10WallballBurpee
Wednesday, February 27, 2019 Read More »
A. E3min x 12 min (4 sets): 6 pushpress @75% B. 3 sets NOT for time: 10 total, 5 each side: DB half kneeling getups with a press :30 side plank side lifts, each side
Tuesday, February 26, 2019 Read More »
Complete as many rounds as possible as a team of four in 15 mins of: Max rep Assault Bike Calories Max rep Walking Lunges, 50 ft Max rep Burpee Box Jump Overs Rest
Monday, February 25, 2019 Read More »
A. E3min x 12 min (4 sets): 6 Deadlifts @70% B. 3 sets not for time: 10 double KB front rack reverse lunges 20 banded glute bridges
Thursday, February 21, 2019 Read More »
A. 3 rounds not for time: 5x each arm: 1 KB swing + 1 high pull + 1 snatch (9-35#) 10 x Death March each leg (no weight) 15 x Glute Bridge (no weight) B. AMRAP 8 min: 1 KB snatch (each arm) 1 burpee 2 KB snatch (each arm) 2 burpee…
Wednesday, February 20, 2019 Read More »
