Wednesday, 9/12

"Saved by the Barbell"
3 rounds for max reps:
1:00 of Burpees
1:00 of Wall Balls (20/14)
1:00 of Deadlifts (115/75)
1:00 of Med Ball Sit-ups (20/14)
1:00 of Hang Power Cleans (115/75)
1:00 of Rest

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Monday, September 3rd

Team of 4
"Deck of Cards"
AMRAP 25:
Spades = Burpees
Clubs = KB Swings (53/35)
Hearts = Box Jumps (24/20)
Diamonds = Lunges
Joker = Run 400 meters

Complete number of reps displayed on your drawn card, 15 reps for face cards, 20 reps for aces.

One complete deck equals one round. Complete as many rounds as possible. All athletes may work at the same time.

Friday, 8/31

"Chelsea"
EMOM 30:
5 Pull-ups
10 Push-ups
15 Squats

If you fall behind the clock, keep going for 30 minutes and see how many rounds you can complete.

If you've finished the workout before or if you've completed 20+ rounds of "Cindy", this time add 1 rep to each exercise—i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute—and see if you can go the full 30 minutes.

Monday, 8/27

For time:
21 Deadlifts (225/155)
Run 400 meters
18 Deadlifts (225/155)
Run 400 meters
15 Deadlifts (225/155)
Run 400 meters
12 Deadlifts (225/155)
Run 400 meters