Part A: 8 Rounds 4 Burpees 8 Single DB Alt. In-Place Lunges (45/35) 4 Burpees 6 Ring Dips 4 Burpees 4 Devils Press (45’s/35’s) C: 35/25, 35’s/25’s M: 25/15, Box Dips, 25’s/15’s Part B: In 10 mins,...
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AMRAP 26 400m Run 6 Strict Pull Ups 12 Push Press (95/65) 24 Air Squats C: Same M: Ring Rows (75/55) Circuit Fit AMRAP 26 400m Run 6 Strict Pull Ups or Ring Rows 12 Dbl. DB...
Part A: Power Snatch 6×3 (80-85% of 1RM) Drop and reset between reps. Part B: AMRAP 14 3 Deadlifts 5 Box Jump Overs (24/20) 7 TTB Rounds: 1-4: 185/125 Rounds: 5-7 225/155 Rounds: 8+ 255/175 C: ...
Circuit Fit 5 Rounds 4 mins on, 1 min off of AMRAP: 20 AbMat Sit Ups 15 Slam Balls 10 Push Ups Open Gym
“Kelly” 5 Rounds 400m Run 30 Box Jumps (24/20) 30 Wall Balls (20/14) C: 16/12 M: Step Ups, 14/8
Every 4 mins 7 Rounds 200/160m Row 12 Burpees 3 UB Deadlifts All work must be completed by the 3:00 mark each round. This will give you 1 min of rest each round. Record total work time...
Part A: “Gwen” 15 Clean and Jerks 12 Clean and Jerks 9 Clean and Jerks Rest as needed between sets. Score is for load. Each set must be unbroken (touch and go at floor) only; even a re-grip...
Part A: Power Snatch 6×3 (80% of 1RM) Drop and reset between reps. Part B: EMOM 20 Min 1 – 15/12 Cal Row Min 2 – 12 Alt. DB Snatch (50/35) Min 3 – 15/12 Cal Row Min...
Part A: 40*-20**-10*** Burpees to Plate AbMat Sit Ups DU’s RKBS (1.5/1) *Complete an 800m run after the set of 40’s. **Complete a 400m run after the set of 20’s. ***Complete a 200m run after the set of...
Hours of operation for MLK Day (today): 0900, 1100, 1630 Part A: Front Squat 5×4 @ 75% Part B: 12 Rounds 5 HSPU 5 Hang Squat Clean (135/95) Strict time cap 18 mins. C: 115/85...