Saturday, November 18, 2017

Saturday, November 18, 2017

" Twin Snakes "
Teams of 3
AMRAP 20:
50 Goblet Squats (70,53)
50 KBS (70,53)
50 Burpee Box Jump Overs (20")
* Two partners will be working on the AMRAP while partner three is rowing for max meters. Partners may switch at any time but someone must be rowing at all times.*
Score 1 - AMRAP Score
Score 2 - Total Meters

Read More

Monday, November 13, 2017

Monday, November 13, 2017

A) Heavy Thrusters 
7 x 3 Across ( Weight = 70-75% of 1RM / From Floor )
          - Then -
B)  "HOPPED UP"
Ascending Ladder for 7:00…
3 Thrusters (95/65), 3 Barbell-Facing Burpees
6 Thrusters (95/65), 6 Barbell-Facing Burpees
9 Thrusters (95/65), 9 Barbell-Facing Burpees
12 Thrusters (95/65), 12 Barbell-Facing Burpees
* Continue to add (3) repetitions per round, until the time cap is reached *

Read More

Wednesday, November 8, 2017

Wednesday, November 8, 2017

" Slot Machine "
Teams of 2
AMRAP 7: Back Squats
First 35 repetitions – 155/105
Second 35 repetitions – 205/145
Time remaining, Max reps – 255/170

Rest 3:00

AMRAP 7: Bench Press
First 35 repetitions – 155/105
Second 35 repetitions – 185/115
Time remaining, Max reps – 205/125

Rest 3:00

AMRAP 7: Deadlift
First 35 repetitions – 225/155
Second 35 repetitions – 265/175
Time remaining, Max reps – 305/195
*SOLO Mission = 21 reps / 21 Reps / Max Reps

Read More

Monday, November 6, 2017

Monday, November 6, 2017

“Power Down”
AMRAP 5:
15/12 Calorie Row, 15 Power Snatches (115/80)
12/9 Calorie Row, 12 Power Snatches (115/80)
9/7 Calorie Row, 9 Power Snatches (115/80)

Rest 5:00

“Power Up”
AMRAP 5:
60 Double Unders, 15 Power Clean and Jerks (115/80)
45 Double Unders, 12 Power Clean and Jerks (115/80)
30 Double Unders, 9 Power Clean and Jerks (115/80)

Read More