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Entries

  1. FIT
    good Power Snatch, Rowing 01:00

    Five rounds:
    400m run
    15 Power Snatches @75/55

    Used 45# and rowed.
    Finished in 23:20

  2. FIT
    good Push Press, Power Clean, Burp... 01:00

    14 Min AMRAP:
    8 Push Press (135/95)
    8 Hang Power Cleans
    12 Burpee Pull Ups
    Immediately into a 2K Row

    Score = 14 Min AMRAP + 2K Row. Clock is running the entire time.

    4 rounds at 60#
    Finished 2k r... read more

  3. FIT
    good 1RM Dumbbell Snatch, Wall Wal... 01:00

    1RM Dumbbell Snatch: 50#

    3 Rounds for Time:

    5 wall walks (scaled to 3 wall walks)
    25 alternating db snatch (25#)
    Short corner one handed farmer carry (44#)

    Finished in 15:58

  4. FIT
    good Sumo Deadlift High Pull, Push...

    B. Five rounds
    1 minute SDHP
    1 minute Push Press
    1 minute rowing
    1 minute rest

    Did it at 45#. Reps were 53/49/49/43/43

  5. FIT
    good Sumo Deadlift High Pull, Push...

    B. Five rounds
    1 minute SDHP
    1 minute Push Press
    1 minute rowing
    1 minute rest

    Did it at 45#. Reps were 53/49/49/43/43

  6. FIT
    good 5x5 Back Squats

    5x5 Back Squat at 115#

    10 minutes on the assault bike at a relaxed pace

  7. FIT
    good "Gwen" - Clean and Jerk 01:00

    B. "Gwen"

    Clean & Jerk 15-12- and 9 reps

    Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

    Di... read more

  8. FIT
    good Deadlift 3RM, Box Jumps 01:00

    3RM Deadlift: 185#

    Workout for time:

    21-15-9
    Deadlifts (135#)
    Box jumps (20")
    Finished in 8:45

  9. FIT
    good Farmer Carry, Walking Lunges,... 01:00

    10 minute AMRAP

    200m farmer carry with 35# KB
    50 walking lunges

    Rest 2

    10 minute AMRAP

    Box jumps @24/20
    Pushups

    Ascending reps starting at 10, adding two reps each round

    10,12,14,16,18 etc

    R... read more

  10. FIT
    good Thrusters, Sumo Deadlift High... 01:00

    "Air Force"

    Finished in 12:56

    20 Thrusters (95/65) - I used 45#
    20 Sumo Deadlift High Pull
    20 Push Jerks
    20 Overhead Squat
    20 Front Squat

    * EMOM complete 4 burpees. Workout begins with... read more

  11. FIT
    good Rowing, Assault Bike, KB Swin...

    A. 10-15 minutes gymnastics practice - work on weaknesses
    Practiced Kipping Pull Ups

    B. EMOTM x 21 minutes
    Min 1. Cal Row: 12/10
    Min 2. KB Swings: 15 Swings (35#)
    Min 3. Assault Bike: 10/7

  12. FIT
    good Hang Power Snatch 2RM, Double... 01:00

    2RM Hang Power Snatch - 75#

    For time:

    50 hang power snatches (50#)
    150 double unders

    Finished in 7:10

  13. FIT
    good Cleans, Burpee Box Jumps 01:00

    9 rounds for time

    7 squat cleans (75#)
    8 burpee box jumps (20")

    Finished in 31:41

  14. FIT
    good OHS, Running 01:00

    3RM OHS with a 10 second pause at the bottom
    Hit 65# for all 3 reps
    Hit 70# for 1

    4x400 with a 2 minute rest in between

    1:47/1:50/1:50/1:50

  15. FIT
    good 1RM Snatch, Running, KB Swings 01:00

    1 RM Squat Snatch: 80# PR!!!

    4 rounds for time:
    200m wall-ball run with 10#
    15 KB swings @ 35#

    Finished in 8:17

  16. FIT
    good Hang Power Cleans, Wall Balls... 01:00

    A. HPC technique work and double under practice

    B. 5 minutes to complete
    3 rounds of
    10 HPC @ 75
    20 Wallballs @ 10

    *With time remaining complete as many double unders as possible*

    Rest 3 minute... read more

  17. FIT
    good Dumbbell Step Ups, Assault Bi... 00:35

    7 rounds
    45 seconds on
    15 seconds rest
    DB Step Ups with 15# DB
    Assault Bike
    35# KB, Russian Swings
    Row
    Wall Sit

  18. FIT
    great Banded Deadlifts, KB Swing, P... 01:00

    A. Banded Deadlifts - EMOM x 10 Minutes perform 2-3 reps.
    Focus on speed. Shoot for around 65% of 1RM.
    Did it at 113#

    B. For time:
    100 KB Swings (35#)
    Finishing w/ a 2 Minute Plank.
    Every time you... read more

  19. FIT
    great Angie - pull ups, push ups, s...

    "Angie"

    100 pull-ups (jumping pullups)
    100 pushups (on my knees)
    100 situps
    100 squats

    Finished in 25:33