800 Meter Run
9 Hang Power Cleans (155/105)
21 Bar-Facing Burpees
800 Meter Run
15 Hang Power Cleans (135/95)
21 Bar-Facing Burpees
800 Meter Run
21 Hang Power Cleans (115/85)
21 Bar-Facing Burpees
5x on the 2:00
3 Power Cleans + 2 Jerks
5 Rounds of AMRAP 3:
3 Power Cleans (135/95)
6 Pushups
9 Air Squats
Rest 1:00 between each AMRAP.
3 Rounds for Time:
Row 500 Meters
Run 400 Meters
Rest 3:00 between rounds
3x 4:00 Recovery Bike
After each interval 100m Sled Push
For Time:
15-12-9
Power Snatch (115,75)
Box Jumps (24,20)
Directly into
15-12-9
OHS (115,75)
Bar Facing Burpee
Carboy Winery Tonight!
Push Press 4 x 6
3 Rounds:
24/17 Calorie Row
21 Wallballs
18 Alternating Dumbbell Snatches
15 Lateral Burpees over Rower
Join us Friday evening at Carboy for our “Brew Tour”… they serve beer too!
Teams of 3, for time:
800m Wreckbag Run
6 Rope Climbs, 20 Squat Cleans
800m Wreckbag Run
9 Rope Climbs, 35 Squat Cleans
800m Wreckbag Run
12 Rope Climbs, 50 Squat Cleans
Tempo Bench Press 6x 5 (:05 down, :01 pause)
AMRAP 18:
21/15 Calorie Assault Bike
15 Strict Hand Release Push Ups
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)
On the 0:00…
30 Clean and Jerks (135/95)
On the 10:00…
30 Kipping HSPU
30 Bar Muscle-Ups
On the 20:00…
1 Mile Run
