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April 23, 2019

““Life Jacket”
AMRAP 5:
27/20 Calorie Row
27 Thrusters (95/65)
27 Pull-ups
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
21 Thrusters (75/55)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15/10 Calorie Row
15 Thrusters (65/45)
15 Pull-ups

““Life Jacket”
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Pull-ups
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups”

““Life Jacket”
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups


April 22, 2019

“Turtle Neck”
5 Rounds:
12 Goblet Reverse Lunges (50/35)
9 Power Cleans
6 Dumbbell Strict Press “

““Turtle Neck”
5 Rounds:
12 Goblet Reverse Lunges (50/35)
9 Power Cleans (115/80)
6 Dumbbell Strict Press (50’s/35’s)”

““Turtle Neck”
5 Rounds:
12 Dumbell Reverse Lunges (55/35)
9 Power Cleans (95/65)
6 Dumbbell Strict Press (35’s/25’s)”


April 19, 2019

““Bird Box”
Teams of 3 (30:00 Time Cap)
For Time:
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches
50 Jumping Pull Ups
50 Power Snatches
75 Box Jump Overs (24/20)
100/70 Calorie Row”

““Bird Box”
Teams of 3 (30:00 Time Cap)
For Time:
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (95/65)
50 Jumping Pull Ups
50 Power Snatches (75/55)
75 Box Jump Overs (24/20)
100/70 Calorie Row”

““Bird Box”
Teams of 3 (30:00 Time Cap)
For Time:
100/70 Calorie Row
75 Box Jump Overs (24/20)
50 Power Snatches (135/95)
15 Rope Climbs
50 Power Snatches (115/80)
75 Box Jump Overs (24/20)
100/70 Calorie Row”


April 18, 2019

We Are Family!

“Hang Squat Clean
Build to a Heavy Single
“Top Down”
For Time:
50 Burpees
40/30 Calorie Bike
30 Hang Squat Cleans “

“Hang Squat Clean
Build to a Heavy Single
“Top Down”
For Time:
50 Burpees
40/30 Calorie Bike
30 Hang Squat Cleans (75/55)”

“Hang Squat Clean
Build to a Heavy Single
“Top Down”
For Time:
50 Burpees
40/30 Calorie Bike
30 Hang Squat Cleans (115/80)”


April 17, 2019

““Body Armor”
AMRAP 13:
20 AbMat Sit-ups
10 Strict Presses
100′ Walking Lunge”

“Strict Press
Build to a Heavy Sets of 5-3-1
“Body Armor”
AMRAP 13:
20 AbMat Sit-ups
10 Strict Presses (65/45)
100′ Walking Lunge”

“Strict Press
Build to a Heavy Sets of 5-3-1
“Body Armor”
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (95/65)
100′ Walking Lunge”


April 16, 2019

“5 Sets of 3 Reps of Deadlifts Building in Load                               

  “No Brainer”
On the 3:00 x 5 Rounds:
21 Plate Hops
100 Meter Sprint
6 Deadlifts”

~ Add Load to the Deadlift Bar Every Round

“5 Sets of 3 Reps of Deadlifts Building in Load

“No Brainer”
On the 3:00 x 5 Rounds:
21 Plate Hops
100 Meter Sprint
6 Deadlifts”

~ Add Load to the Deadlift Bar Every Round

“5 Sets of 3 Reps of Deadlifts Building in Load                               

  “No Brainer”
On the 3:00 x 5 Rounds:
21 Plate Hops
100 Meter Sprint
6 Deadlifts”

Increase Load Every Round