One of the Best Weight Loss Techniques (And It’s Free) In the age of “signup for this,” and “download that,” it’s harder to come by things [which legitimately work] for free. And while what I’m about to propose is simple… Read more »
Sometimes you just gotta match with your training partners! MetCon AMRAP 15 6 Strict HSPU 7 Bar Muscle Ups 8 Pistol Squats (Each Side) Optional Buy Out “Gymnasty v2” What to expect today? Well, this is a high… Read more »
12Days Of X-Mas For Time 1 Rope Climb 2 SqSn (95/65) 3 BMU 4 Burpees 5 HPCL(95/65) 6 DL (95/65) 7 V-ups 8 Push ups 9 Russian Swings (24/16) 10 Thrusters (95/65) 11 C2B 12 Pistols each Optional Buy… Read more »
3RFT 500m Row .7 mi Bike 100 DU Optional Buy Out “ScapJacked v2”
AMRAP12 10 ea DB S2OH (50/35) 20 Pullups 20 Ab Mat Situps Optional Buy Out “Midline Fun”
For Time 12-15-9 Cal Row Thrusters (95/65) Optional Buy Out “Evil Bear”
Leslie lifting during the tailgate wod. For Reps 30 on/30 off x 5 ea Cal bike DU *Score is cumulative total DU & AAB Optional Buy Out “ScapJacked v3”
Taylor doing some lifting during the tailgate wod. Strength 2RM SqCl & Jerk *retest from 9/18/18 Optional Buy Out “Body Armor v3”
Don’t worry Harsha, you get a partner to help math after this one. Cardio For Time 100DL (155/110) 80 DB Step-ups 60 Power Cleans (155/110) 40 DB S2OH (50/35) 20 Power Snatch (155/110) *23min cap *Alt every 10 reps… Read more »
Brooke working through multiple ring dips. “Amanda” 9-7-5 RMU SqSn (135/95) Optional Buy Out “Abs Up”
Deadlift
12 minutes
Build to a Heavy 5 Reps
“Dunk Tank”
For Time
21-15-9
Hang Power Clean 155/105
Burpees Over Bar
Gymnastics, Balance, & Coordination
For Quality
8 minutes
Freestanding HS + Freestanding HSPU Practice
Directly into
8 minutes
Max L-Sit
5 Front & Back Scales L
30 sec WtD Plank
5 Front & Back Scales R
5 Jefferson Curls
Directly Into
8 minutes
30 sec Doubleunders
30 sec Doubleunders Backwards
30 sec Tripleunders
“Gold’s”
10 min For Quality
16 Crossbody Walking Lunges
8 B-Stance RDL (ea/s)
10 Elevated Ring Rows
“The Luge”
2:00 Row
Into
2 min AMRAP
12 Wallballs 20/14
9 Deadlifts 135/95
Rest 2:00
x 4
Posterior Accessory
3-5 Sets For Quality
10 Barbell Glute Bridges
10 Clamshells (ea/s)
Floor Press/Row Superset
12 minutes
8, 8, 8 Floor Press
+
10 Tough Ring Rows after each set
2:00 Rest
“Business Class”
18 min AMRAP
8 Ring Dips
10 Pullups
18 Abmat Situps
150m Bike
“Water Heater”
For Time
2k Row
Directly Into
10-20-30-40- 50 -40-30-20-10
Doubleunders Unbroken
Directly Into
100 Kb Snatch 53/35
Front Squats
18 minutes
5, 5, 5, 5, 5
Rest at least 2:00
“Jump the Gun”
20 minutes
6 Rounds
16 Jumping Lunges
12 HSPU
8 Power Cleans 115/85
In Remaining Time
AMRAP Thrusters 115/85
Reminder: Only BROWN Levels are shown
