3 Rounds 400m Run 10 AbMat Sit Ups 5 Wall Balls (20/14) 200m Run 15 AbMat Sit Ups 10 Wall Balls 100m Run 20 AbMat Sit Ups 15 Wall Balls Rest 3 mins between rounds. C: 16/12...
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Part A: E2MOM, 14 mins (7 sets) 1 Squat Snatch (70-85%) Part B: “Grace” 30 Clean and Jerks (135/95) C: Same M: 95/65
Circuit Fit Part A: 5 Rounds 5 HSPU 12 DB Lunges, in-place 3 Man Makers Part B: 40 Burpees for time Open Gym
“Dracula” 6x 15 Wall Balls (20/14) 8 RKBS (2/1.5) ~Rest 3 mins~ “Frankenstein” 21-15-9 TTB Push Ups 400m Run after each set of push ups ~Rest 3 mins~ “Werewolf” 3 Rounds 10 Deadlifts (275/195) 80...
Part A: 5×5 Back Squat (from racks) Build to heaviest set. Part B: “Jackie” 1000m Row 50 Thrusters (45/35) 30 Pull Ups C: 35/15 M: 35/15, 30 Ring Rows
Part A: 400m Run start, then: 44 Hang Power Cleans (135/95) 22 Hang Power Cleans (165/115) 11 Hang Power Cleans (185/125) Every time the bar touches the floor, stop and run 400m. Return and pick up where you...
Part A: 16-14-12-10-8-6-4 Cal Row Ring Dips ~Rest 3 mins~ 4-6-8-10-12-14-16 Dbl. DB Box Step Ups (45’s/35’s) Burpee to Target ~Rest 3 mins~ Part B: Then complete AFAP: 15 Cal Row 15 Ring Dips 15...
Part A: Snatch 7×1 (90%+ of 1RM) Part B: 21-15-9 Strict TTB OHS (95/65) C: Kipping TTB M: Kipping TTB, 75/55 Circuit Fit 5 Rounds 9 TTB 18 Wall Balls Directly into.. 5 Rounds...
AMRAP 6 mins 8 Push Ups 6 Box Jumps (30/24) 100m Run ~Rest 3 mins~ AMRAP 8 mins 10 Push Ups 10 Box Jumps 200m Run ~Rest 3 mins~ AMRAP 10 mins 12 Push Ups...
Circuit Fit Part A: AMRAP 9 mins 20 DB Step Ups (35’s/25’s) 30 Ab Mat Sit Ups ~rest 6 mins~ AMRAP 9 mins 200m Run 15 DB Push Press (35’s/25’s) Part B: Mid line EMOM 12...