Monday, July 6, 2020
MainAMRAP 10 min; 10 burpees20 wall-ball shots Core Accessory:20 on x :10 off x 8 roundsV-ups/tuckups
Tuesday, June 30, 2020
MainStrict ‘Cindy’AMRAP 20 min;5 strict pullups* vary grip as needed10 pushups15 air squats
Monday, June 22, 2020
MainA. Skill work for today’s session;HSPU progressionsRow mechanicsPistol progressions/scaling B. 12 min amrap;10 handstand push-ups20-calorie row* everyone rows 20 cals today30 single-leg squats, alternating (15... Read More
Friday, June 19
MainAMRAP 12 min;6 toes-bar9 box jump overs12 alt. arm DB snatch (6 each side) Core AccessoryTabata bicycle crunch :20 on x :10 off for 8... Read More
Tuesday, June 16, 2020
MainAMRAP 20 min;200-meter run1 minute of plank hold**accumulate max time of plank inside the 1 min if you cant hold for the full min.
Thursday, January 23, 2020
A. AMRAP 5 minutes of: 5 Dumbbell Box Step-Overs 10 burpees Rest 2 minutesB. AMRAP 5 minutes of: 5 Dumbbell Devil Press, 15 Air Squats
Friday, December 6, 2019
AMRAP 5 Minutes of:A. 10 Strict Pull-ups 20 Push-ups 30 Air SquatsB. 8 Strict Pull-ups 16 Push-ups 24 Air SquatsC. 6 Strict Pull-ups 12 Push-ups... Read More
Tuesday, November 19, 2019
1. 3 rounds for quality; 5 rep KB PP, each arm 5 rep KB front rack reverse lunge, each arm/leg 50′ front rack KB carry... Read More
Thursday, November 14, 2019
A. AMRAP 5 minutes of: 5 Dumbbell Box Step-Overs 10 burpees Rest 2 minutes, and when the running clock reaches 7:00…B. AMRAP 5 minutes of:5... Read More
Monday, November 11, 2019
Test Day1. Back squat 1 rep max2. AMRAP in 2 mins of Double Under