Today’s holiday schedule: 9am 11am 430pm Part A: Est. a 1 RM Bench Press Part B: 6 Rounds 12 KB Goblet Squats (1.5/1) 12 Toes to Bar 40 Double Unders C: same M: 1/.66, Knee raises,...
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800m run 44 BJOs (24/20) 21 Front Squats (135/95) 15 OTB Burpees 600m Run 22 BJOs 15 Front Squats 15 OTB Burpees 400m run 11 BJOs 9 Front Squats 15 OTB Burpees 200m Run C: 115/80 M: 95/65
Part A: 27 Deadlifts (135/95) 27 Toes to Bar 27/21 Cal Row 21 Deadlifts 21 Toes to Bar 27/21 Cal Row 15 Deadlifts 15 Toes to Bar 27/21 Cal Row 9 Deadlifts 9 Toes to Bar 27/21 Cal Row...
Part A: Squat Cleans 7×2 (80-90%) Drop and reset between reps. Part B: Clean and Jerk (155/105)* 1-2-3-4-5-6-7-8-9-10 *25 DUs after each C&J set Time cap: 18 min. C: 135/95, DUs M: 95/65, 40 Single...
EMOM 30 (6 Rounds) Starting on any station, moving in order with the 5th station always being rest: Min 1: 14/12 Cal AB Min 2: 16 Single DB Front Rack Walking Lunges (45/25) Min 3: 8 Strict Pull Ups...
Part A: In 20 mins. Est. a new 1 RM Deadlift Part B: “Rahoi” AMRAP 12 12 Box Jumps (24/20) 6 Thrusters (95/65) 6 Bar-facing Burpees Circuit Fit 3 Rounds 21 Cal Row 15 Pull Ups 9...
Part A: 1800m’s of Running (splitting however) 90 RKBS (1.5/1) 60 Hand Release Push Ups Partition all movements however you’d like until work is completed. C: same M: 1/.66, Modified HR Push Ups Part B: 4...
Circuit Fit Part A: 5 Rounds 200m Run 10 Pull Ups or Ring Rows 30 Air Squats Part B: EMOM 10 mins Min 1 – Plank on elbows Min 2 – :30 Russian Twists with 5# plate ...
800m Run 80 Double Unders 21 Deadlifts (225/155) 21 Ring Dips 600m Run 60 Double Unders 15 Deadlifts 15 Ring Dips 400m Run 40 Double Unders 9 Deadlifts 9 Ring Dips 200m Run 20 Double Unders...