Part A: “Helen” 3 Rounds 400m Run 21 AKBS (1.5/1) 12 Pull Ups C/M: 1/.66, Ring Rows Compare to: 07-10-20 Part B: NFT 2 Turkish Get Ups (one each side) 20 Russian Twists, UB :30 Hollow...
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4 Rounds 50 Double Unders 10 Ring Push Up 20 Rear Rack BB Lunges, in-place (135/95) 10 Ring Push Up 50 Double Unders Rest 2 mins between rounds. C: Standard Push Ups, 115/75 M: 95/65, 2:1 SU ...
Part A: Snatch 7×2 (80-90% of 1RM) Drop and reset between reps. Part B: AMRAP 12 200m Run 7 Hang Power Snatch (70% of heaviest lift in Part A) 7 OHS
Circuit Fit Buy in 500m Row 3 Rounds 25 OH Plate In-Place Lunges (25’s/15’s) 20 Slam Balls (full squat) 25 OH Plate In-Place Lunges 20 Med Ball Cleans Buy out 300m Row _______________ Open Gym
Splitting the work as necessary in teams of 2, working in separate but adjacent work spaces, get as far as you can in 32 minutes: 20 Devils Press (45’s/35’s) 10 HSPU 15 Devils Press 15 HSPU 10 Devils Press...
Part A: AMRAP 14 mins 2 Burpee to Target 2 DB Alt. Lunges (45’s/35’s) 2 Push Ups 4 Burpee to Target 4 Alt. DB Lunges 4 Push Ups . . Continue to add 2 reps to each movement per...
Part A: Strict Press (from the floor) E3MOM 18 mins Set 1: 4 @ 70% Set 2: 3 @ 80% Set 3: 2 @ 85% Set 4: 1 @ 95% Set 5: 3 @ 80% Set 6: 3 @...
Part A: At 0:00 800m Run Part B: At 6:00 AMRAP 12 mins 20 RKBS (1.5/1) 15 Box Jumps (24/20) 5 Strict Pull Ups Part C: At 20:00 800m Run C: 3 Strict Pull Ups M:...
Part A: Snatch 7×2 (80-85% of 1RM) Drop and reset between reps. Part B: AMRAP 18 mins 24 Air Squats 6 Strict HSPU 3 Power Snatch (135/95) C: Kipping HSPU, 95/65 M: Box HSPU, 75/55 Circuit...
Hours of Operation Today: 9am, 11am, 430pm 8 Rounds 500m Row 20 AbMat Sit Ups 15 Push Ups 5 Deadlifts (75% of your 1RM) C: Same M: 15 AbMat Sit ups, 70% DL 40 min cap.