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092815

AMRAP 30 Run 1 lap 2 Rounds of 5 Pull-ups 10 Push ups 15 Squats Run 2 laps 4 Rounds of 5 Pull-ups 10 Push-ups 15 Squats Run 3 laps 6 Rounds of 5 Pull-ups 10 Push-ups 15 Squats ….

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Saturday 09/19

Complete with a Partner AMRAP 15 Run 200m 10 Pistols 5 Shoulder to overhead, 155/105 1 Rope Climb One partner completes the entire round while the other holds a 45# plate overhead. Alternate after each round to complete as many…

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Friday 09/18

Strength: A. Half-Kneeling 1 Arm Dumbbell Overhead Press - 5 x 5 each arm B. Ring Rows with a tempo of 2121 - 5 x 10 Work: Complete 3 rounds 200m Farmer Carry 20 Front rack Forward Lunge, 115/75 3…

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Thursday 09/17

TEST: Fight Gone Bad (3 rounds) In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We've used this in 3 and 5…

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