Sunday, May 31, 2020
/
“ Roomba “
4 Rounds of:
AMRAP 4:
400m Run
Max SA Alternating Hang DB Squat Clean Thrusters
* Rest 2 Minutes Between Rounds *
Saturday, May 30, 2020
/
“ Guac Is Extra “
For Time
1-2-3-4….10…4-3-2-1 of:
Burpees x 1
Abmat Sit-Ups x 2
Mountain Climbers x 3
Friday, May 29, 2020
/
“ Jacob’s Ladder “
AMRAP 14:
2-4-6-8-10…
DB Burpee
Plank Pull Through
DB Front Rack Lunge
* Continue to add 2 reps per round until time is up *
Thursday, May 28, 2020
/
“ Swelter ”
For Time:
800m Run
10 Tuck Kick-Outs
10 Odd Object Squat Cleans
400m Run
20 Tuck Kick-Outs
20 Odd Object Squat Cleans
200m Run
30 Tuck Kick-Outs
30 Odd Object Squat Cleans
Tuesday, May 26, 2020
/
“ Mercy ”
AMRAP 20:
200m Run
30 Alternating SA DB Hang Clean And Jerk
20 V-Ups
10 DB Facing Burpees
Monday, May 25, 2020
/
" Murph "
For Time:
1 Mile Run*
100 Pull-ups
200 Push-ups
300 Air Squats
1 Mile Run
*Partition reps as needed*
Sunday, May 24, 2020
/
“ Boogie Down ”
AMRAP 20:
15 Single Leg V-Ups
30 Butterfly Sit-Ups
:15 Side Plank (Each)
30 PVC Good Mornings
15 Supermans + :05 Hold
:30 Hollow Rocks
Saturday, May 23, 2020
/
“ Chitty Chitty Bang Bang “
OTM x 24 (6 Rounds )
A) Max Reps of 1 Burpee + 3 DB Lateral Hop Overs
B) Max Reps of Single Arm Russian KBS
C) Max Parallel Complexes
D) Rest
* Parallel Complex = 1 Jump Squat + 2 Alternating Jumping Lunges *
Friday, May 22, 2020
/
“Checkers”
For Time
1200m Run
42 Single Arm DB Thrusters (21 Right / 21 Left)
800m Run
30 Single Arm DB Thrusters (15 Right / 15 Left)
400m Run
18 Single Arm DB Thrusters (9 Right / 9 Left)
* If you are using a barbell today the weight selection is 95/65 and rep schemes would be 35/25/15 *
Thursday, May 21, 2020
/
“ Smurph ”
5 Rounds For Time:
400m Run
20 SDLHP (75/55 OR 53/35 KB)
25 Push-Ups
30 Abmat Sit-ups
Wednesday, May 20, 2020
/
“ The Air Up There “
5 Rounds of
AMRAP 2:
200m Run
- Max Reps
* Rest 1:00 Between Rounds *
Rounds 1-3-5 = Single Arm DB OHS
Rounds 2-4 = Single Arm OH Lunges
Tuesday, May 19, 2020
/
“Primed”
A) From 0-10:00
50-40-30-20-10
Lateral Hops
25-20-15-10-5
Push-Ups
* Rest remaining time
B) From 10-20:00
50-40-30-20-10
Sit-ups
25-20-15-10-5
Plank Pull Through
* Rest remaining time
C) At The 20:00For Time:
50-40-30-20-10
Lateral Hops
25-20-15-10-5
Hang DB Squat Clean
Monday, May 18, 2020
/
“ Zinc “
10 Rounds of:
10 Alternating Single Leg V-Ups
10 Alternating Single DB Devils Press
Sunday, May 17, 2020
/
“ Runner-Up “
6 x 3:00 Rounds
400m Run
- Max Reps in remaining time (Athletes Choice)
* 1 Minute rest after each round *
Saturday, May 16, 2020
/
Make sure to use the Zoom link that was emailed and posted NOT the normal 9AM link
"MXC"
AMRAP 19:
5 Strength Burpees
16 Jump Squats
19 Shoulder Taps (L+R = 1)
99 Flutter Kicks
19 - Max's Age
5-16-1999 - Max's Birthday
Today is a celebration, to remember and honor Max Carbone.
Friday, May 15, 2020
/
“ NOS “
10 Rounds for time:
10 Unbroken Odd Object Thrusters
5 Odd Object Over Burpees
….It’s time to hit the NOS…..
Thursday, May 14, 2020
/
“Leeroy Jenkins”
For Time:
10-20-30-40-30-20-10 Of:
Jumping Lunges
Abmat Sit-Ups
Plank Transfers
Wednesday, May 13, 2020
/
“ Sweet Clementine “
For Time:
400m Run
40 SA DB Push Jerks (50,35)
400m Run
30 SA DB Push Jerks (50,35)
400m Run
20 SA DB Push Jerks (50,35)
400m Run
* Alternate arms as needed *
Tuesday, May 12, 2020
/
“Double Time”
AMRAP 5:
100 Double Unders
50 KBS (53,35)
- Max Goblet Squats
-REST 2 MINS-
AMRAP 5:
100 Double Unders
50 Goblet Squats (53,35)
-Max KBS
