3 Rounds Double KB Floor Press x 20 (53/35) Front Foot Elevated Goblet Split Squat x 15 each 400m Row
AMRAP 11 15-12-9-12-15 Push Press x 95/65 Box Jumps Max Wall Balls in remaining time Score is # of wall .....
A. Reverse Sled Drag 5 x 50m (3x45s/2x45s) *Focus on keeping knees tracking directly over toes during drag. Avoid letting .....
Teams of 2 AMRAP 20 P1- 14 DB Snatches (50/35) 14 DB Clean and Jerk 14 Front Rack Step Ups .....
AMRAP 4 Push-Ups x 10 Wall Balls x 10 AMRAP 4 MedBall Squats x 10 Medball Chest Pass x 10 .....
Deadlift 4 x 8 @60% of 1rm; rest 2:00 between sets or Build to 1rm Deadlift in 15 minutes if .....
Iron Legion Baseline 400 Run or 500m Row 40 squats 30 sit ups 20 push ups 10 burpees
“12 Days of Christmas” 1 – 100 Meter Run 2 – HSPU 3 – C2B 4 – Box Jump 20/24 .....
Written by Kathleen Hayden It’s the end of the year. Did you write your goals down for this year? Did .....
AMRAP 20 Rope Climb x 2 Ring Push-Ups x 15 Wall Walk x 2 T2B x 15 KB Man Maker .....
E3MOM x 15 Minutes Russian Kb Swings x 12 (70/53) Deadlift x 8 (225/155) Double KB Reverse Lunge x 5 .....
The 3 positions will be a clean from the high hang, hang, then from the floor. Add 5-10 pounds in .....
