For Time:21-15-9Wallballs (20/14)Chest to Bar Pull Ups -Rest 5 Min- Then, For Time:45 Wall Balls (20/14)45 Chest to Bar Pull Ups -AFTER PARTY-10-8-6-4-2:Back Squats Rest 2 Minutes Between Sets Set 1: 10 Reps @ 55-57% 1RM Set 2: 8 Reps @ 65-67% 1RMSet 3: 6 Reps @ 75-77% 1RMSet 4: 4 Reps @ 83-85% 1RMS...
“15.1”AMRAP 9 minutes:• 15 Toes-to-Bar• 10 Deadlifts (115/75)• 5 Snatches (115/75) Directly into-“Open 15.1A”In 6 minutes, establish a 1 RM Clean & Jerk*Compare previous score here -AFTER PARTY- 2 Rounds:100 Banded Pull-aparts50 Lateral Plate Raises (5#/2.5#)100 Banded Fa...
For Time:200 AbMat Sit-ups100/75 Calorie Bike50 Bench Press (135/95)5 Rope Climbs Partition However You’d Like
On a 20 minute clock, accumulate maximum pounds lifted in a Back Squat.*Every 2 mins starting at 0, Complete:30 Double Unders7 Chest to Bar Pullups *Athlete May Choose Weight on Barbell, Final Score is total weight lifted (Weight on Bar*Total Reps Completed) -AFTER PARTY-For Max Pistols:Minute 1: 25...
For Time: 1,000/800 Meter Row50 Deficit Pushups on Plates (45s/25s)30 Plate Burpees*50 Deficit Pushups on Plates (45s/25s) 1,000/800 Meter Row *Jump on top of plate for full extension of the burpee -CORE AFTER PARTY- 3 Rounds- 30 Butterfly Kicks 1 Minute Weighted Plank 30 Floor Wipers 1 Min Weighted...
A. On the 2:30 x 5 Sets: Set 1: 10 Front Squats Set 2: 8 Front Squats Set 3: 6 Front Squats Set 4: 4 Front Squats Set 5: 2 Front Squats B. AMRAP 15:21 Medball Squats (50/40)18 Single Dumbbell Box Step Ups (50/35) 15 Medball Cleans over the Shoulder (50/40) -AFTER PARTY-For Time:800 Meter Run12 Stric...
Today is my last day in Cache Valley…. Today is a very bittersweet day. …so do me a favor and continue to read this entire post. It’s a bit sappy so bear with me. I am reluctantly stepping down from being your Coach. This is by far one of the hardest things I have ever had to write. I can remember m...
“Nick”Twelve rounds For Time: 10 Dumbbell Hang Squat Clean (45s/30s)6 Handstand Push-ups on Dumbbells
EMOM 25 Min:Min 1: 10 Toes to BarMin 2: 12 Shuttle RunsMin 3: 10 Chest to BarMin 4: 16/13 Cal RowMin 5: Rest -AFTER PARTY- 3 Giant Sets, Not For Score:800 Meter Run25′ Handstand Walk5 Rope Climbs25′ Handstand Walk Rest 3 Minutes Between Sets
A. On the 1:30 x 5 Sets:3 High Box Jumps 3 Deadlifts*Start Around ~60% 1RM & Build* B. 5 Rounds For Time:15 Deadlifts (155/105) 12 Box Jump Overs (24″/20″) 9 Front Squats (155/105) -AFTER PARTY-Not For Time:16 Minute Recovery Row [On the 4:00, 8:00, 12:00 and 16:00]:15-20 GHD Sit-ups...
20 Min AMRAP:30/21 Calorie Assault Bike20 Dumbbell Push Press (50s/35s) 30 AbMat Sit-ups 20 Hand Release Push-ups -AFTER PARTY-3 Sets of 12: Dumbbell Bench Press3 Sets of 12: Barbell Bent Over Row3 Sets of 12: Barbell Good Mornings Rest 1-2 Minutes Between Sets
2 Rounds for Time:100 Double Unders20 Overhead Squats (115/80)100 Double Unders12 Ring Muscle Ups100 Double Unders20 Dumbbell Snatch (50/35)100 Double Unders12 Bar Muscle Ups Time cap: 14 minutes -AFTER PARTY-12-9-6:Strict Pull-upsStrict Handstand Push-ups 9-6-3Strict Chest to Bar Pull-upsStrict Han...
18 Min AMRAP:12 Box Jump Overs (24″/20″)9 Burpee Pull-ups “X” Clean and Jerks Round 1: 15 Clean and Jerks (135/95) Round 2: 12 Clean and Jerks (155/105)Round 3: 9 Clean and Jerks (185/135)Round 4: 6 Clean and Jerks (205/145)Round 5: 3 Clean and Jerks (225/155) -AFTER PARTY-On...
For Time:100 Sit Ups80 Calorie Row1 Minute Plank60 Russian Twists (45/25# Plate)40 Calorie Row1 Minute Side Plank- Left20 Floor Wipers (135/95)10 Calorie Row1 Min Side Plank- Right
3 Rounds For Time: 30 Wall Balls (14/10)60 Double Unders20 Wall Balls (20/14)40 Double Unders10 Wall Balls (30/20)20 Double Unders– Rest 2 Min Between Sets -AFTER PARTY-Accumulate The Following Totals:A) 2:00 Bottom of Front Squat (95/65)B) 2:00 Barbell Overhead (75/55)C) 2:00 Bottom of Overhe...
A. Gymnastics Skill Work10 Minute EMOM:Odd min: 1st movementEven min: 2nd movement Pick 2 movements you want to work on. You’ll alternate between them each minute. This is a time to practice excellent form, it’s not a race for reps! Choose 2 movements: ring dips, muscle up (bar or ring), pistol, han...
A. 20 Minutes to Find a 1 RM Back Squat B. 10 Min AMRAP:10 Back Squats (135/95)10 Single DB Overhead Walking Lunges (50/35)10 Single DB Box Step Ups (50/35 24″/20″) -AFTER PARTY-3 Sets of 8: Sumo Deadlifts3 Sets of 12: Romanian Deadlifts3 Sets of 16: Weighted Glute Bridges Complete After...
A. Every 2 Minutes x 6 Sets: Minutes 1-2: 9 Overhead Squats Minute 3-4: 7 Overhead Squats Minutes 5-6: 5 Overhead Squats B. 5 Rounds for Time:12 Deadlifts9 Overhead Squats6 Hang Power Snatches Barbell: 115/85 -AFTER PARTY-For Time:100 Double Unders25 Kipping Handstand Push-ups80 Double Unders20 Kipp...
Every Minute on the Minute for 20 Min:Min 1: 15 Wallballs (20/14) Min 2: 15 Russian KB Swings (70/53)Min 3: 15/12 Calorie Assault BikeMin 4: 15 Ring Push Ups*Score is total reps NOT completed
4 Min AMRAP:24/18 Calorie Row24 Alternating Dumbbell Snatches (50/35)24 Pistol Squats Rest 4 Minutes 4 Min AMRAP:18/14 Calorie Row18 Alternating Dumbbell Snatches(50/35)18 Pistol Squats Rest 4 Minutes 4 Min AMRAP:12/9 Calorie Row12 Alternating Dumbbell Snatches (50/35)12 Pistol Squats -AFTER PARTY-A...
A. Every 2 Minutes x 6 Sets: 3 Push Press 3 Push Jerks B. 10 Min AMRAP: 3 Box Jump Overs (24″/20″)3 Toes to Bar3 Push Jerks (135/95)3 Chest to Bar Pull-ups6 Box Jump Overs (24″/20″)6 Toes to Bar6 Push Jerks (135/95)6 Chest to Bar Pull-ups…Add 3 Reps Each Round -AFTER PA...
For Time: 100 Double Unders21 Power Cleans (155/105) 21 Bar-Facing Burpees100 Double Unders15 Power Cleans (155/105) 15 Bar-Facing Burpees100 Double Unders9 Power Cleans (155/105) 9 Bar-Facing Burpees -AFTER PARTY-On the Minute x 10 (5 Rounds):Minute 1: 4 Front SquatsMinute 2: 8 Back Squats Barbell...
“16.4”13 Min AMRAP:55 Deadlifts (225/155)55 Wallballs (20/14) 55 Calorie Row55 Handstand Push-ups –See your previous score here. -AFTER PARTY-15-12-9:Strict Toes to Bar Weighted Hip Extensions Directly Into… 21-15-9:Weighted Sit-upsPausing Hip Extensions (1 Second at Top)
A. 7 Rounds for Time:30 Double Unders15 Shuttle Runs10 Target Burpees B. 2 Sets: 1 Minute Banded Pull-Aparts 1 Minute Side Plank (Each Side) 1 Minute Banded Front Plank
A. On the 1:30 x 6 Sets: 3 Position Power Snatch B. 15 Min AMRAP:15 Kettlebell Swings (53/35)12 Toes to Bar9 Power Snatch (135/95) -AFTER PARTY-On the Minute x 12 (6 Rounds):Minute 1: 3 Front SquatsMinute 2: 6 Back Squats Barbell Load: 66-68% 1RM Front Squat (For Both Lifts)
4 Rounds for Time:15/12 Calorie Assault Bike12 Dumbbell Thrusters (50s/35s)15/12 Calorie Assault Bike9 Dumbbell Thrusters15/12 Calorie Assault Bike6 Dumbbell Thrusters -AFTER PARTY-3 Giant Sets:25 GHD Sit-ups10 Dumbbell Bench PressesMax Unbroken Strict Pull-ups
Tabata Pull UpsRest 1 minuteTabata Push UpsRest 1 minuteTabata Sit UpsRest 1 minuteTabata Air Squats Perform a Tabata Interval (eight rounds of 20 seconds of work and 10 seconds of rest) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, t...
A. On the 1:30 x 6 Sets: 3 Front Squats 3 Push Press B. 6 min AMRAP:12 Med Ball Slams (50/40)6 Clusters (105/75) Rest 2 mins 6 min AMRAP12 Clusters (75/55)6 Med Ball Slams (50/40) -AFTER PARTY-*Your Choice of Bike, Row, Ski, or Run*3 Sets:8 Minutes On4 Minutes Off
For Time: 1,500 Meter Row100 Double Unders 50′ Dumbbell Suitcase Carry Walking Lunge Right Arm (50/35)50′ Dumbbell Suitcase Carry Walking Lunge Left Arm100 Double Unders
5 Rounds for Time:12 Burpee Box Jump Overs9 Deadlifts (205/155)6 Chest to Bar Pull Ups -AFTER PARTY-10 Rounds For Time:3 Ring Muscle-upsEnd6 Strict Handstand Push-ups *12 Minute Time Cap*
On the 5:00 x 4 Rounds:20 Alternating Dumbbell Snatches (50/35)20/15 Calorie Assault Bike20 Dumbbell Squats (50s/35s) -AFTER PARTY-AMRAP 8:3-6-9-12-15-18-21-24-27-30:Unbroken Wallballs *Your Choice on Weight*
A. 12 Minutes to Build to a Heavy Single Seated Press B. 8 Min AMRAP:• 3 handstand push-ups• 3 cleans (185/125)• 6 handstand push-ups• 3 cleans• 9 handstand push-ups• 3 cleans• 12 handstand push-ups• 6 cleans• 15 handstand push-ups• 6 cleans• 18 handstand push-ups• 6 cleans• 21 handstand push-ups• 9...
AMRAP 20:20 Pull Ups20 Dumbbell Push Press (50s/35s)20 Double Unders20 Toes to Bar20 Wall Balls (20/14 to 12’/10′ Target) -AFTER PARTY- On the Minute x 16 (8 Rounds):Minute 1: 1 Front SquatMinute 2: 2 Back Squats Single Barbell Loaded @ 85-87% 1RM Front Squat
A. Snatch Cycling Practice10 Min EMOM:1st Min- 2 Unbroken Snatch2nd Min- 3 Unbroken Snatch3rd Min- 4 UB Snatch4th Min- 5 UB Snatch5th Min- 6 UB Snatch6th Min- (Increase Weight by 10 pounds) 2 UB Snatch7th Min- 3 UB Snatch8th Min- 4 UB Snatch9th Min- 5 UB Snatch10th Min- 6 UB Snatch B. 2000 M Row Tim...
“Burpee Palooza”Each minute do the assigned number of burpeesMin 1. 5Min 2. 113. 154. 25. 206. 47. 18. 149. 1010. 1811. 012. 013. 014. 815. 716. 1917. 1318. 319. 1620. 921. 1722. 623. 12Your score will be the number of burpees you miss (goal is zero!) So if there is a minute when you mig...
A. 14 Minutes to Build to a Heavy Squat Clean B. “Elizabeth”21-15-9Squat Clean (135/95)Ring Dip*Compare your previous score here. -CORE AFTER PARTY-50 GHD Sit-ups50 AbMat Sit-ups50 V-ups
5 Rounds For Time:15/12 Calorie Assault Bike15 Box Jump Overs (24″/20″)7 Thrusters (105/75) -AFTER PARTY-Alternating On the Minute x 10 (5 Rounds):Minute 1: 50′ Handstand WalkMinute 2: 50′ Front Rack Walking Lunge *Build to Heavy 50′ Lunge* –BOX NEWS–Our Nut...
25 Rounds For Time with a Partner:4 Power Cleans (155/105)8 Hand Release Push Ups12 Wall Balls (20/14) *Coaches Challenge: Power Cleans- 185/135 Handstand Push Ups Wall Balls (20/14) -AFTER PARTY- Alternating On the Minute x 20: Minute 1: Strict Pull-ups Minute 2: Weighted AbMat Sit-ups *Pick a Numb...
18 Min AMRAP:20 Burpee Box Jumps (24″/20″)30/24 Calorie Assault Bike80 Double Unders -AFTER PARTY-2 Rounds Not For Time:30% Dead Stop Strict Handstand Push-ups (1 Second in Bottom) 50% Strict Handstand Push-ups70% Kipping Handstand Push-ups * Rest 1-2 Minutes Between Rounds * Percentages...
A. Box Squats- 7×2 Set Box Just Below ParallelDeadstop For 1 Second on BoxPercentages Based on 1RM Back SquatSets 1-2: 60%Sets 3-4: 65%Sets 5-7: 70% B. “Jackie”For Time:1000 M Row50 Thruster (45/35)30 Pull Ups –BOX NEWS– Mon-Wed: Regular Schedule Thurs-Fri: CLOSED Sat: 8...
NO CLASSES TODAY OR TOMORROW, but here’s a fun ab workout you can do on your own today if you feel like it!! Tabata [8 Rounds of :20 On + :10 Off]: 1. Front Plank to Push-up Plank 2. Side Plank (Right) 3. Side Plank (Left) 4. Arch Hold5. Hollow Hold
12 Days of Christmas! 1 Thruster (135/95)2 Hang Power Clean (135/95)3 Deadlifts (135/95)4 Lateral Barbell Burpees5 Toes to Bar6 Pistol Squat7 Box Jumps (24/20)8 Cal Assault Bike9 Double Kettlebell Russian Swing (35s/26s)10 Weighted Med Ball Sit Ups (20/14)11 Double Kettlebell Push Press (35s/26s)12...
For Time:50 Burpee Pull Ups30 Ground to Overhead (105/75)10 Rope Climbs*Partition as Desired -AFTER PARTY-On the Minute x 6 Rounds::20 Second Assault Bike :40 Seconds Rest Rest 2 Minutes On the Minute x 4 Rounds::30 Seconds Assault Bike:30 Seconds Rest Rest 2 Minutes –BOX NEWS–Holiday Sc...
A. Back Squat for load:#1: 6 reps @ 75%#2: 4 reps @ 80%#3: 2 reps @ 85%#4: 6 reps @ 78%#5: 4 reps @ 83%#6: 2 reps @ 88% B. 5 Rounds For Time:45 Double Unders30 Med Ball Squats (50/40)15/12 Calorie Row -AFTER PARTY-## Stamina Squats On the Minute x 16 (8 Rounds):Minute 1: 1 Front SquatMinute 2: 2 Bac...
A. 15 Minutes on the Clock-Find a Heavy 2RM Thruster B. 15 Minute AMRAP:40 Single Dumbbell Hang Clean and Jerks (50/35) 20 Box Jumps (24/20”) 10 Single Dumbbell Thruster (50/35) -AFTER PARTY- 3 Min AMRAP:Handstand Walk for Max Total Meters –BOX NEWS– Our annual nutrition challenge will b...
5 Rounds For Time: 40 AbMat Sit-ups 30 Russian Kettlebell Swings (53/35) 20 Hand Release Push-ups 1,000/800 Meter Bike *30 Min Time Cap –BOX NEWS- Our annual nutrition challenge will be starting on January 4th! We have some fun new ideas this year and would love for you to join us for a meetin...
6 rounds of:1 minute Calorie Row1 minute Burpees1 minute Double-Unders1 minute Rest Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to your notes. *Compare your previous score here. -AFTER PA...
A. Every 2 Minutes for 18 Minutes, Complete 1 Complex:1 Power Clean, 1 Hang Power Clean, 1 Hang Squat Clean B. 5 Rounds For Time:10 Power Clean (135/95)10 Front Squat (135/95) -AFTER PARTY-For Time:50 Strict Handstand Push UpsOR50 Handstand Push Up Negatives*15 Min Time Cap
26 Min AMRAP with a Partner:36 Med Ball Squat Cleans (20/14)18/15 Calorie Assault Bike 9 Toes to Rings4 Snatch (155/115) -AFTER PARTY-On the Minute x 14 (7 Rounds):Minute 1: 2 Front SquatsMinute 2: 4 Back Squats *Barbell Loaded at 72% 1RM Front Squat*
For Time:2,000/1,600 Meter Row150 Double Unders 7 Rounds of “Nate” **1 Round of “Nate”:**2 Muscle Ups4 Handstand Pushups8 Kettlebell Swings (70/53) -AFTER PARTY-For Time:9-6-3-6-9:Burpee Box Jump Overs (30″”/24″”)Strict Toes to Rings
18 Min EMOM: Min 1: 12 Hang Power Clean (125/85) Min 2: 20/15 Calorie Assault Bike Min 3: Max Reps Sit Ups
For Time:50 Wallballs (20/14) 50 Box Jumps (24″/20″) 50 Wallballs (20/14) On the Minute [Starting at 0:00]: 4 Deadlifts (225/155) -AFTER PARTY-3 Giant Sets:9 Bulgarian Split Squats (Left)9 Bulgarian Split Squats (Right)Max Unbroken Strict Ring Dips *Rest as Needed Between Sets*
2 Rounds For Time: 25/20 Calorie Row20 Burpees20 Pull-ups Rest 2 Minutes 21/15 Calorie Row15 Burpees15 Toes to Bar Rest 2 Minutes 15/10 Calorie Row10 Burpees10 Chest to Bar Pull-ups Rest 2 Minutes -AFTER PARTY-For Time:100% of Max Strict Handstand Push-ups 80% of Max Strict Handstand Push-ups 60% of...
A. 5×5- Overhead Squat B. For Time:21 Power Snatches (75/55) 21 Overhead Squats (75/55) 15 Power Snatches (115/75)15 Overhead Squats (115/75)9 Power Snatches (145/105)9 Overhead Squats (145/105)15 Power Snatches (115/75)15 Overhead Squats (115/75)21 Power Snatches (75/55) 21 Overhead Squats (75...
4 Rounds For Time:40/30 Calorie Assault Bike 30 Wallballs (20/14)20 Toes to Bar 10 Single Arm Devil Press (50/35) -AFTER PARTY-For Time:30 Bar Facing Burpees20 Ring Muscle-ups30 Bar Facing Burpees –BOX NEWS–
A. On a Running Clock: [0:00]: 10 Bench Press [3:00]: 8 Bench Press [6:00]: 6 Bench Press [9:00]: 4 Bench Press [12:00]: 2 Bench Press B. For Time: 500/400 Meter Row 50 Russian Kettlebell Swings (53/35) 500/400 Meter Row 50 Russian Kettlebell Swings (53/35) 500/400 Meter Row –BOX NEWS–
AMRAP 5: Buy-In: 150 Double Unders 15 Lateral Barbell Burpees 15 Overhead Squats (95/65) Rest 5 Minutes AMRAP 5:Buy-In: 100 Double Unders 10 Lateral Barbell Burpees 10 Overhead Squats (115/85) Rest 5 Minutes AMRAP 5:Buy-In: 50 Double Unders 5 Lateral Barbell Burpees 5 Overhead Squats (135/95) -AFTER...
18 Min AMRAP:15/12 Calorie Assault Bike12 Power Cleans (135/95)9 Box Jump Overs (30″/24″) -AFTER PARTY-For Time:27-21-15-9:Kettlebell Swings (70/53) After Each Round: 50′ Handstand Walk –BOX NEWS– We have our annual Sub for Santa tree at the gym! We love putting this to...
A. Every Minute on the Minute for 10 Minutes:2 Hang Power Snatch B. AMRAP 15: 30 Air Squats 20 Hang Power Snatches (75/55) 10 Strict Pull-ups -AFTER PARTY-On the Minute x 10 (5 Rounds):Minute 1: 4 Front SquatsMinute 2: 8 Back Squats *Barbell Loaded at 57% of 1RM Front Squat*
For Time: 100 Double Unders 50 Single Dumbbell Hang Clean and Jerks (50/35)80 Double Unders 40 Single Dumbbell Hang Clean and Jerks (50/35)60 Double Unders 30 Single Dumbbell Hang Clean and Jerks (50/35)40 Double Unders 20 Single Dumbbell Hang Clean and Jerks (50/35)20 Double Unders 10 Single Dumbbe...
HAPPY THANKSGIVING!! “BERT”For time:50 Burpees400-m Run100 Push-ups400-m Run150 Walking Lunges400-m Run200 Squats400-m Run150 Walking Lunges400-m Run100 Push-ups400-m Run50 Burpees -BOX NEWS– Schedule for this week: Thursday – 5:30a, 7:00a, 8:30a Friday – 8:00a Saturday...
7 Min AMRAP:21 Box Jumps (24/20)15 Push Press (115/75) 9 Bar Facing Burpees Rest 3 Minutes 7 Min AMRAP:21 Bar Facing Burpees15 Push Press (115/75) 9 Box Jumps (24/20) -AFTER PARTY-POWER SNATCH Build to Heavy Single -BOX NEWS– Schedule for this week: Wednesday – Normal Thursday – 5:...
4 Rounds For Time:30/24 Calorie Assault Bike30 Wallballs (20/14)30 AbMat Sit-ups -AFTER PARTY-On the Minute x 8 (4 Rounds):Minute 1: 5 Front SquatsMinute 2: 10 Back Squats *Barbell Loaded at 50% on 1RM Front Squat* -BOX NEWS– Schedule for this week: Tuesday – Normal Wednesday – Nor...
For Time:10-9-8-7-6-5-4-3-2-1Squat Cleans (135/95)*Before Each Set, Complete a 20/15 Calorie Row -AFTER PARTY-3 Sets: 30 GHD Sit-ups 30 Dumbbell Weighted Glute Bridges –BOX NEWS– Schedule for this week: Monday – Normal Tuesday – Normal Wednesday – Normal Thursday...
A. 15 Minutes on the Clock-Build to a 1RM Squat Snatch B. 12 Min AMRAP:45 Double Unders9 Hang Squat Snatches (95/65) -AFTER PARTY-Not For Time: 800 Meter Double Dumbbell Farmers Carry *Choose a Weight That Allows You to Go at Least 100 Meters Unbroken Each Time*
5 Rounds for Time:2 Rope Climbs10 Deficit Handstand Push Ups (45# Plates/ 25# Plates)20/15 Calorie Assault Bike
4 Min AMRAP: 27/21 Calorie Row 21 Power Cleans (135/95) 15 Burpee Box Jump Overs (24″/20″) Rest 4 Minutes 4 Min AMRAP: 27/21 Calorie Row 21 Power Cleans (115/85) 15 Burpee Box Jump Overs (24″/20″) Rest 4 Minutes 4 Min AMRAP: 27/21 Calorie Row 21 Power Cleans (95/65) 15 Burpee...
For Time:800 Meter Run25 Thrusters (95/65) 25 Chest to Bar Pull-ups800 Meter Run25 Overhead Squats (95/65) 25 Toes to Bar800 Meter Run25 Front Squats (95/65) 25 Pull-ups -AFTER PARTY-Not For Time: 75 GHD Sit-ups or Stick Sit-ups
15 Min AMRAP:50/35 Calorie Assault Bike50 Single Dumbbell Hang Clean and Jerks (50/35)50 Single Dumbbell Reverse Lunges (50/35)50 Deadlifts (205/145) –AFTER PARTY–Strict Press:8 @ 75%6 @ 80 %4 @ 85%8 @ 78%6 @ 83%4 @ 88%
3 Rounds For Time:1,000 Meter Row200 Meter Farmers Carry (50’s/35’s)100′ Walking Lunge -AFTER PARTY-Option A: 30 Ring Muscle-Ups for TimeOption B: 10 Minutes of Practice
A. 15 Min OTC:Build to a Heavy Single Front Squat B. 3 Rounds For Time:10 Front Squats (165/115)10 Chest to Bar Pull-ups 10 Burpees
WOUNDED WARRIOR PROJECT 5K RUN! You can join our squad and donate directly to the Wounded Warrior Project here!
A. 10 Min EMOM:2 Push Jerks B. 12 Min AMRAP:35 Double Unders9 Deadlifts7 Hang Power Cleans5 Push Jerks Barbell: 155/105 -AFTER PARTY-For Time:100 Double Unders50′ Handstand Walk80 Double Unders50′ Handstand Walk60 Double Unders50′ Handstand Walk40 Double Unders50′ Handstand W...
5 Rounds For Time:21 Wallballs (20/14)18 Alternating Dumbbell Power Snatches (50/35)15 Box Jumps (24″/20″)12 Toes to Bar *25 Min Time Cap -AFTER PARTY-1) Max Unbroken Strict Handstand Push-ups2) Max Unbroken Strict Pull-ups –BOX NEWS– Hey Antietam Family! For Veteran’s Day th...
On the 4:00 x 5 Rounds:200 M Run10 Lateral Barbell Burpees5 Power Snatches *Score is Heaviest Set of Snatches Completed —BOX NEWS— Hey Antietam Family! For Veteran’s Day this year we would like to do something extra special and raise money for the Wounded Warrior Project through participating i...
30-20-10: Deadlifts (185/135)Box Jumps (24″/20″) Directly Into… 10-20-30:Russian Kettlebell Swings (70/53)Row Calories -AFTER PARTY-On the 2:00 x 3 Sets: 20/15 Calorie BikeOn the 1:30 x 4 Sets: 15/12 Calorie BikeOn the 1:00 x 5 Sets: 10/8 Calorie Bike —BOX NEWS— Hey Antietam Family...
Athlete’s Choice of Cindy or Mary today! “Cindy”20 Min AMRAP:5 Pull Ups10 Push Ups15 Air Squats or “Mary”20 Min AMRAP:5 Handstand Push Ups10 Pistol Squats15 Pull Ups *Compare previous score here -AFTER PARTY-5 Rounds:250 Meter Row25′ Handstand Walk5 Bar Muscle-ups...
For Time: 2,000 Meter Row 150 Double Unders 100 Burpees -AFTER PARTY- 12 Min EMOM: Even Minutes: 2 Kipping Ring Muscle Ups Odd Minutes: 10 Ring Push Ups —BOX NEWS— Hey Antietam Family! For Veteran’s Day this year we would like to do something extra special and raise money for the Wounded Warrior Pro...
10-9-8-7-6-5-4-3-2-1:Strict Presses (95/65) After Each Set:400 Meter Assault Bike15 AbMat Sit-ups -AFTER PARTY-Back Squat10 Reps @ 67% 1RM8 Reps @ 74% 1RM6 Reps @ 80% 1RM4 Reps @ 85% 1RM2 Reps @ 90% 1RM Rest 3 Minutes Between Sets
A. 15 Min On The Clock-Build to a Heavy Single Power Clean and Jerk B. For Time:15-12-9:Burpee Box Jumps (24″/20″)Power Clean and Jerks (135/95) -AFTER PARTY-10-9-8-7-6-5-4-3-2-1:Strict Pull-upsStrict Handstand Push-ups
A. Gymnastics Skill Work: 15 Minutes on the Clock- - Build up to a Heavy Single Strict Pull Up Full Recovery - Then, Max Effort Set of Kipping/Butterfly Pull Ups Full Recovery -Then, Max Effort Set of Chest to Bar Pull Ups B. For Time:Buy In: 25 Pull Ups Then, Complete:21-15-9Handstand Push UpsRing...
15 Min AMRAP:60 Double Unders20/15 Calorie Assault Bike15 Deadlifts (225/155) -AFTER PARTY- 3 Sets of 15: Weighted Glute Bridges3 Sets of 12: Double Kettlebell Front Rack Box Step-Ups (6 Each Leg)3 Sets of 9: Strict Toes to Bar Rest 1:00-1:30 Between Each Set
A. Back Squat- 3×5 B. 3 Rounds for Time:30 Back Squat (135/95)15 Toes to Bar -AFTER PARTY-3 Giant Sets:10 Weighted Sit-ups20 Sit-ups (Unweighted):30 Second Hollow Hold Rest 2 Minutes Between Sets
20 Min AMRAP:20 Wallballs (20/14)20 Hang Power Snatches (75/55)20 Jumping Lunges20 Overhead Squats (75/55)20/15 Calorie Row -AFTER PARTY-3 Rounds:AMRAP 2:20/15 Calorie RowMax Strict Handstand Push-ups in Time Remaining Directly Into… AMRAP 2:50 Double UndersMax Strict Pull-ups in Time Remainin...
A. 15 Minutes on the Clock:Build to a Heavy Set of 3 Push Press B. AMRAP 12: 3 Push Presses (115/85)3 Toes to Bar3 Calorie Assault Bike6 Push Presses (115/85)6 Toes to Bar6 Calorie Assault Bike…[Add 3 Reps Every Round] -AFTER PARTY-Not For Time:1:30 Easy Assault Bike, 45% Max Ring Muscle-ups 1...
For Time:800 Meter Run 3 Rounds:50 Double Unders25 AbMat Sit-ups15 Push-ups 800 Meter Run 3 Rounds:50 Double Unders25 AbMat Sit-ups15 Push-ups 800 Meter Run
A. 15 Min On the Clock:Build to a Heavy Complex:1 Squat Snatch1 Low Hang Squat Snatch1 Overhead Squat B. For Time: 40/30 Calorie Row20 Squat Snatches (115/85)40/30 Calorie Row -AFTER PARTY-Alternating On the Minute x 12 (4 Rounds):Minute 1: 30 Seconds Bottom of Overhead Squat HoldMinute 2: 50 Double...
AMRAP 16:Buy-In: 75/50 Calorie Assault Bike Max Rounds in Time Remaining:15 Box Jump Overs (24″/20″)12 Chest to Bar Pull-ups9 Double Dumbbell Power Cleans (50’s/35’s) -AFTER PARTY-For Time (Partitioned as Desired): 3K Row50 GHD Sit-ups10 Rope Climbs (15′)
A. On the 1:30 x 6 Sets:3 Thrusters B. 7 Rounds For Time:200 Meter Run7 Thrusters (95/65)7 Burpees -AFTER PARTY-AMRAP 7:1 Pausing Strict Handstand Push-up1 Strict Handstand Push-up1 Kipping Handstand Push-up10 Alternating Pistols2 Pausing Strict Handstand Push-ups2 Strict Handstand Push-ups2 Kipping...
6 Rounds for Time:10 Burpees8 Barbell Box Step Ups (95/65)6 Strict Handstand Push-ups -AFTER PARTY-For Time (20 Minute Cap):30 Strict Handstand Push-ups 30/21 Calorie Assault Bike 20 Strict Handstand Push-ups 30/21 Calorie Assault Bike10 Strict Handstand Push-ups 30/21 Calorie Assault Bike
A. On the 1:30 x 6 Sets:3 Power Cleans B. 15 Min AMRAP:15 Power Cleans (95/65)30 Double Unders15 Wallballs (20/14)30 Double Unders
“Helen”3 Rounds For Time: 400 Meter Run21 Kettlebell Swings (53/35)12 Pull-ups *Compare your Previous Time HERE. -AFTER PARTY-On the 2:00 x 5 Sets:1 Pausing Overhead Squat (2 Seconds in Bottom)1 Overhead Squat Set 1: 60% 1RM Overhead Squat Set 2: 65% 1RM Overhead Squat Set 3: 70% 1RM Ove...
A. 15 Minutes on the Clock:Find a 1 RM Jerk B. For Time:Buy In-100/70 Calorie Assault BikeThen, 4 Rounds of-12 Toes to Bar6 Push Jerks (60% of your 1 RM) -AFTER PARTY-For Time:4,000/3,000 Meter Row On the 0:00: 21 GHD Sit-upsOn the 4:00: 18 GHD Sit-upsOn the 8:00: 15 GHD Sit-upsOn the 12:00: 12 GHD...
On the 10:00 x 3 Rounds:400 Meter Run30/24 Calorie Row200 Meter Sandbag Run20 Double Dumbbell Squats (50’s/35’s) -AFTER PARTY-3 Giant Sets:9 Single Legged Dumbbell Romanian Deadlifts (Each Side) 15 Double Dumbbell Bench Press21 Banded Pull Throughs Rest 2 Minutes Between Sets
“Christine”3 Rounds For Time: 500 Meter Row 12 Deadlifts (Bodyweight)21 Box Jumps (20′) -See your previous time HERE -AFTER PARTY-21-15-9:Strict Ring DipsStrict Toes to Bar
20 Min AMRAP:1,000 Meter Assault Bike3 Rope Climbs (15′)15 Hand Release Push-ups30 AbMat Sit-ups
A. 12 Minutes on the Clock: 3-2-2-1-1 Find a Heavy Single Push Press B. For Time:10-9-8-7-6-5-4-3-2-1Handstand Push UpsPistol Squats OR Dumbbell Walking Lunge (50/35)Single Arm Dumbbell Thruster (50/35) -AFTER PARTY-On the 3:00 x 5 Rounds: 30 Double Unders30% of Max Ring Muscle-ups30 Double Unders30...
7 Min AMRAP: Buy-In: 100 Double Unders 8 Power Cleans (115/85) 4 Burpee Box Jump Overs (24″/20″) Rest 3 Minutes 7 Min AMRAP: Buy-In: 100 Double Unders 4 Power Cleans (155/105) 4 Burpee Box Jump Overs (24″/20″) -AFTER PARTY-Not for Time: 500 Meter Row, 35 GHD Sit-ups500 Meter...
4 Rounds for Max Reps, 1 Min at Each StationWallballs (20/14)Dumbbell Snatch, Alternating (50/35)Toes to BarAssault BikeRest 1 Min b/t Rounds -AFTER PARTY-5 Supersets:3 Front Squats6 Back SquatsRest as needed between sets **Set 1: 50% 1RM Front Squat **Set 2: 53% 1RM Front Squat **Set 3: 56% 1RM Fro...
3 Rounds For Time: 30 Power Snatches (75/55)30 Box Jump Overs (24″/20″)30 Pull-ups30 Double Unders *25 Min Time Cap -AFTER PARTY-Power Snatch Waves12 Sets of 1 Set 1: 79%Set 2: 82%Set 3: 85% Set 4: 82%Set 5: 85%Set 6: 88% Set 7: 85%Set 8: 88% Set 9: 91% Sets 10-12: 88% * All Sets Based o...
