AS FAR AS POSSIBLE IN 30 MINS OF 100 M run 5 kettle bell sit-ups (45/25) 5 weighted lunges (45/25) .....
8 ROUNDS FOR TIME OF 10 Power Snatch 10 Kettle Bell Front Squats
20 MIN AMRAP 400 M Run 4 Rounds of Cindy 400 M Run 2 Rounds of Mary
Sometimes, apparently one can get so busy trying to build something – that they don’t see it when it’s happening .....
AMRAP 20 MINS 100 M Farmers Carry (45/25) 10 handstand pushups 10 burpee box jumps (24/20)
Brain, shut the hell up! It is so easy to convince yourself that you NEED to quit. That it is .....
2 ROUNDS FOR TIME 800 M Run 12 Muscle-ups (bar or ring)
6 Rounds of Minute 1: 15/10 Cal Row Minute 2: 10 KB Power Cleans @ 55/35lbs Minute 3: 16 Jumping .....
3 ROUNDS FOR TIME OF: 9 Shoulder to Overhead @135/95lbs 18 Pushups 6 Shoulder to Overhead @155/115lbs 12 Deficit Pushups .....
Quad Tabata – NOT ALTERNATING – W/ 1:00 Rest between Tabatas 1. Air squats 2. Handstand pushups 3. Strict Chin .....
3 ROUND OF AMRAP 5 Mins 10 Box Step-ups (24/20) with Kettle bells (heavy) 10 KB Deadlifts (70/53) 10 Toe-2-Bar
5 Minute Row for calories Then: 5 Rounds 5 Hang Power Snatch (155/115) 5 Overhead Squats Then: 3 Minute Row .....
