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2019 Oct 8

9-11-13-15 reps, for time of:
– Burpee
– Dumbbell Hang Squat Clean Thruster, 50/35 lbs
– Chest-to-bar Pull-up
*17min time cap

2019 Oct 7

Each for time:
Row: 5x 500 m

2019 Oct 5

A.
In teams of two, complete for time:
2000 Meter Row*

Athletes may only row while their partner holds two kettlebells in the double front-racked position. Teammates may switch from rowing to the static hold as frequently as they’d like, as long as no rowing occurs unless the partner is in a static hold.

When the running clock reaches 10:00…

B.
In teams of two, complete for time:
800 Meter Run (together)
120 Kettlebell Swings*

Athletes may only perform kettlebell swings while their partner holds a front-leaning rest position. Teammates may switch as frequently as they’d like.

When the running clock reaches 20:00…

C.
In teams of two, complete for time:
800 Meter Run (together)
120 Push-Ups*

Athletes may only perform push-ups while their partner holds two kettlebells overhead. Teammates may switch as frequently as they’d like.

2019 Oct 4

Shoulder Press 1-1-1-1-1, using heaviest weight per set
Push Press 3-3-3-3-3, using heaviest weight per set
Push Jerk 5-5-5-5-5, using heaviest weight per set

*go on every 90sec for shoulder press, go on every 2minutes on push press, go on every 3minutes on push jerk

2019 Oct 3

Teams of 2, for time:
180 Wall Balls, 20/14 lbs
120/90 Bike or Row Calories or run 1200m
60 Deadlifts, 65% 1RM
*25min time cap

2019 Oct 2

9 rounds for time of:
– 6 Toes-to-rings
– 3 Ring Muscle-ups
*12min time cap

2019 Oct 1

For time:
– 75 Double Unders
– 75 Back Squats, 45/35 lbs
– 75 AbMat Sit-ups
– 75 Double Unders
– 75 Burpees
– 75 Push Press, 45/35 lbs
– 75 Double Unders
*35min time cap

2019 Sep 30

Teams of 2
42-30-18 reps, for time of:
– Squat Clean, 135/95 lbs
– Ring Dip
*20min timecap

2019 Sep 28

A.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
100m run
5 Thrusters (155/105 lbs)
5 Strict Pull-Ups

Rest until the running clock reaches 20:00, and then…

B.
In teams of three, alternating complete rounds, complete as many rounds and reps as possible in 15 minutes of:
10 Calories of Rowing
6 Burpee Box Jump-Overs (24″/20″)
6 Push Press (155/105 lbs)

2019 Sep 27

16-14-12-10-8 reps, for time of:
– Strict Pull-up
– Dumbbell Shoulder Press, 50/35 lbs
– V-up
*18min time cap

2019 Sep 26

1 Squat Snatch, pick load

Every 1 min for 30 mins.
*55% to 75% of 1 RM

2019 Sep 25

Each for time:
– Run: 8x 200 m
rest 3minutes between efforts

*other equipment option: 600m on airdyne or 250m on rower
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