Complete 3 rounds of: 75/60 Calorie Row 15 Back Squats Off Rack (RX-185/125) (M-150/100)
Complete 4 rounds of: Bike 1 Mile Row 500 Meters 20 Burpees
Complete 15 rounds of: 1 Bar Muscle Up 2 Box Jump Overs 3 KB Swings 4 Calorie Ski Erg (RX-24/20) (M-20/18) (RX-55/35) (M-45/30)
Complete 8 rounds of: 6 Deadlifts 8 Pull Ups 10 Calorie Ski Erg (RX-225/150) (M-180/120)
Complete this 20:00 Amrap of: 8 Toes to Bar 10 Hang Clean and Jerks 14/12 Calorie Row (RX-115/80) (M-95/65)
1 Mile Run 1:00 REST 1 Mile Run 1:00 REST 1 Mile Run
Complete 5 rounds of: 10 Calorie ski erg 10 Military Push ups 10 Bench presses (RX-135/95) (M-115/80)
Complete this 25:00 Amrap of: 22/20 Calorie Bike 15 Overhead Squats Run 3 Laps (RX-95/65) (M-75/55)
Valentine’s Day “Swolemate” : Grab your partner and let’s go! 35:00 AMRAP of: 2 ring muscle ups 14 kettlebell swings 24 hang power snatches 24 Synchro overhead squats 14 Burpee’s over the rower 50 cal row RX-55/35——95/65 M-45/30——-75/55 Scaled movements for muscle ups: Bandit or jumping bar muscle ups Or 5 pull-ups/5 dips per muscle […]
Complete 21-15-9 of: Right Arm DB Snatches Burpees Left Arm DB Snatches Burpees (RX-45/30) (M-35/25)