January 13, 2021

TABATA this for total reps:

Pull Ups

Push Ups

CF Sit Ups

Ball Squats

January 8, 2021

"Marston"

AMRAP in 20:00:

1 Deadlift (rx-405/285)(m-320/210)

10 Toes to Bar

15 Over the bar BURPEES

 

 

 

 

 

 

January 11, 2021

"ELLEN" + Assault

Complete 3 rounds for time of:

25/21 Cal. Assault Bike

21 DB Snatches (rx-55/35)(m-45/30)

12 DB Thrusters (same)

*Use a single DB on Snatches and a pair for the Thrusters

 

 

 

 

 

January 9, 2021

Pick your own partner Saturday:

Complete 8 rounds for time of:

 

4 DB Burpee Deadlifts (rx-45/30)(m-35/25)

7 Front Squats (rx-115/75)(m-95/65)

14 KB Swings (rx-55/35)(m-45/30)

21 Jump Boxes (rx-24/20)(m-20/18)

BUY OUT:   SURPRISE (cardio)

 

 

 

 

 

 

January 8, 2021

Complete for time:

50-40-30-20-10 calories of each

Row / Assault Bike