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 .....
4 Rounds 15 Cal Row 12 Double KB Thrusters (53/35) 9 Burpees over rower Cap- 13 Minutes
AMRAP 5 3 Bar Muscle-Ups 12 Wall Balls Rest 2:00 AMRAP 5 6 C2B 6 Db Squat Cleans Rest 2:00 .....
AMRAP 20 -2 bar muscle-ups -5 OHS (135/95) -10ft HS Walk OR :20 Freestanding HS Practice OR 20 shoulder taps .....
