Month: June 2018

Friday Night Fight!

The Fastest Kid Alive

2 rounds:

Run 500m

50 wallball shots (20/14lb.-10/9ft.)

Rest 1 minute

Run 400m

40 burpees to a 6inch target

Rest 1 minute

Run 300m

30 toes-to-bar

Rest 5 minutes between rounds

Time cap including rest: 41 minutes

Thick Thursday!

Deeds 

10-1 strict presses AHAP

Increase the load on every round

Rest as needed between sets

Then

10-1 deadlifts AHAP

Increase the load on every round

Rest as needed between sets

 

3 sets:

20 alternating reverse lunges

20 cossack lunges

20 weighted sit-ups

Rest 60

Boulder Smoulder

Part 1

In 8 minutes, build to your heaviest dumbbell snatch on each arm

Rest 2 minutes

Part 2

100 strict chest-to-bar pull-ups

E2MOM: 20 double-unders

Time cap: 13 minutes

Rest 2 minutes

Part 3

AMRAP 13:

12 dumbbell renegade rows (50/35lb.)

18 dumbbell box step-overs (50/35lb.)

24 alternating dumbbell hang clean and jerks (50/35lb.)

*Use one dumbbell for the rows. Perform 6 on the right, then 6 on the left*