Wednesday, October 7, 2020
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“ Down By The River “ (All Classes)
2 Rounds of:
A) AMRAP 4:
500m Row
Max DB Step Overs (50x35 x 2 & 24”/20”)
- Rest 2:00 -
B) AMRAP 4:
500m Row
Max TTB in remaining time
- Rest 2:00 -
Friday, August 7, 2020
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A) Front Squats (Recovery)
4 x 6 Across
On The 2:00 @ 40-45% of 1RM Back Squat
- THEN -
B) “ Three Petes “
For Time:
3,000m / 2,500m Row
* Every 3:00 Including 0:00 Complete 10 DB Step Overs (35/25 x 2) *
“ SWEAT “
AMRAP 21:
Max Meter Row
* On The 3:00 Including 0:00 = 10 DB Step Overs (35/25 x 2)
Wednesday, July 22, 2020
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“ Ribbon Dancer “ (All Classes)
On The Minute x 20
A) 1 Minute Max C2B Pull-Ups
B) 1 Minute Max HSPU
C) 1 Minute Max DB Step-Overs (50/35 x 2) (24,20)
D) 1 Minute Max Double Unders
E) 1 Minute Rest
Sunday, February 23, 2020
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“ Fused “ (All Classes)
5 Rounds for Max Reps:
1:00 Max Calorie Row
1:00 Max HR Push-Ups
1:00 Max DB Step Overs
1:00 Max Hollow Rocks
1:00 Rest
Tuesday, February 4, 2020
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“ Dumbbell Diddy ”
Teams of 2
AMRAP 24:
40/30 Calorie Assault Bike
100 Double Unders (Same Time, 50 Each)
10 DB Step-Overs (50/35 x 2)
10 Devils Press (50/35 x 2)
Round 2 = 20 / 20
Round 3 = 30 / 30….
* Continue to add 10 reps per round onto the DB Step-Overs and The Devils Press *
”SWEAT”
AMRAP 18:
40 Double Unders
20 Calorie Assault Bike
10 DB Step-Overs
10 Devils Press
