Wednesday 18.10.17

"Freedom Sauce"

AMRAP 3
21 Overhead Squats (43/30)
21 Burpee Over the Erg
Max Calorie Row
-Rest 3:00-
AMRAP 3
18 Overhead Squats (52/35)
18 Burpee Over the Erg
Max Calorie Row
-Rest 3:00-
AMRAP 3
15 Overhead Squats (61/43)
15 Burpee Over the Erg
Max Calorie Row
-Rest 3:00-
AMRAP 3
12 Overhead Squats (70/47.5)
12 Burpee Over the Erg
Max Calorie Row

Tuesday 17.10.17

1: Deadlift (Build to a heavy 5)

2: “Flat Tire”
Teams of 3:
On the Minute x 12 (4 Rounds)
10 Deadlifts (100/70)
20 AbMat Sit-Ups
Max Calorie Bike

Monday 16.10.17

Fight Gone Bad

Three rounds of:   
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps),  75# 
Box Jumps, 20"  (Reps)
Push-press (Reps), 75#
Row (Calories)  
1-minute rest

Friday 13.10.17

“Friend Zone”
Teams of 2
AMRAP 20
15 Calorie Assault Bike
12 Calorie Row
9 Pull-ups

Partners complete full rounds before switching

Thursday 12.10.17

1: Back Squat (3 sets of 5)

2: “Turn and Burn”
2 Rounds:
400 Meter Run
30 Thrusters (30/20)

Wednesday 11.10.17

“Dumb Down”
AMRAP 15:
15 Toes to Bar
12 Dumbbell Reverse Lunges (20/15)
9 Dumbbell Clean and Jerks (20/15)

Tuesday 10.10.17

“Handbag”
60/42 Calorie Assault Bike
100 Double Unders
800 Meter Sandbag Run
100 Double Unders
60/42 Calorie Assault Bike

Monday 9.10.17

Hangman Jury

3 Rounds:
30 Hang Power Cleans (52/35)
30 Wall Balls (20/14)
30/21 Calorie Row