April 2015

For Time: 20-Burpees 20-Hang Squat Cleans (135/95) 20-Bar Muscle Ups 20-Hang Squat Cleans 20-Burpees

21 Minute AMRAP: 21 Calorie Row 21-Ring Dips 21-Box Jumps (24/20) 21-Power Snatch (75/55) 21-Push Press (75/55) 21-Ring Rows 21-Dead lifts (135/95)   

5-5-3-3-3—Back Squat **Lift as much weight as possible for each set.    

15 Minute AMRAP: 50-Double Unders 25 Meter Handstand Walk 15-K2E **We will always modify for each individual based on ability.   

5 Rounds: 350 Meter Run 50 Meter Walking Lunge   

For Time: 21-15-9 KBS (72/53) Wall Balls (20/14) **400 Meter Run after each round   

15 Minute AMRAP: teams of 2 1-Pass Through 1-Burpee over Parallette 2-Pass Through 2-Burpee over Parallette 3-Pass Through 3-Burpee over Parallette Etc.  **Each partner completes... Read More

Build to a heavy set: 1-High Hang Clean 1-Hang Clean 1-Clean 1-Jerk   

5 Rounds: 6-Dead lifts (275/185) 9-Box Jumps

“Nasty Girls” 3 Rounds: 50-Air Squats 7-Muscle