Circuit Fit 13 Rounds 6 AKBS 12 Push Ups 18 Cal Row _______________ Open Gym
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“Runyan” AMRAP 24 mins 21 Burpees Over The Bar 7 Deadlifts (150% BW) 10 Pull Ups C: 100% BW M: 75% BW, Ring Rows In memory of 1LT Michael Runyan, Killed in Action (KIA) on July 21...
Part A: AMRAP 8 mins 100m Run 6 Single DB Box Step Overs (24/20), (50/35) 24 Double Unders ~Rest 3 mins~ AMRAP 8 mins 100m Run 3 Double DB Box Step Overs (50s/35s) 24 Double Unders ...
EMOM 30 (6 Rounds) Min 1 – 12/10 Cal Row Min 2 – 8 Back Squat (135/95) Min 3 – 6 Devils Press (50s/35s) Min 4 – 4 RMU Min 5 – Rest C: 115/85, 45s/25s, 8 Ring...
Part A: Strict Press (from the floor) E3MOM 18 mins Set 1: 4 @ 60% Set 2: 3 @ 70% Set 3: 2 @ 75% Set 4: 1 @ 80% Set 5: 3 @ 75% Set 6: 3 @...
Part A: AMRAP 5 mins 8 RKBS (1.5/1) 4 Burpee Box Jump Over (24/20) ~Rest 5 mins~ Part B: AMRAP 5 mins 8 Deadlifts (225/155) 35 Double Unders ~Rest 5 mins~ Then, for time: Part...
Part A: In 15 mins establish a 1RM Squat Snatch Part B: 4 Rounds 400m Row 15 Toes to Bar 15 Hang Squat Snatch (75/55) C: Same M: 65/45, Leg or Knee Raises
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 30/25 Cal Row 20 Push Ups Part B: Mid line EMOM 12 mins...
3 Rounds 400m Run 12 RKBS (1.5/1) 12 Box Step Ups (24/20) 12 Push Ups ~Rest 1 min~ 2 Rounds 400m Run 18 RKBS (1.5/1) 18 Box Step Ups 18 Push Ups ~Rest 1 min~ ...
Part A: 1 RM Thruster Re-test Part B: AMRAP 10 mins 100m Row 1 Strict HSPU 100m Row 2 Strict HSPU 100m Row 3 Strict HSPU Continue to add 1 Strict HSPU after each 100m Row until time expires....