Thurs Sept 27 – “Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
Score is Total Pull-ups.

Wed Sept 26 – “Hot Sauce”
AMRAP 3:
21/15 Calorie Row
21 Lateral Erg Burpees
Max Overhead Squats (75/55)
*rest 3 minutes*
AMRAP 3:
18/13 Calorie Row
18 Lateral Erg Burpees
Max Overhead Squats (95/65)
*rest 3 minutes*
AMRAP 3:
15/11 Calorie Row
15 Lateral Erg Burpees
Max Overhead Squats (115/80)
*rest 3 minutes*
AMRAP 3:
12/9 Calorie Row
12 Lateral Erg Burpees
Max Overhead Squats (135/95)

Tues Sept 25 – “Jump City” 7/31
For Time:
1 Round:
800 Meter Run
80 Double Unders
21 Hang Power Cleans (135/95)
2 Rounds:
400 Meter Run
40 Double Unders
15 Hang Power Cleans (135/95)
3 Rounds:
200 Meter Run
20 Double Unders
9 Hang Power Cleans (135/95)

Mon Sept 24 – “Randy”
Power Snatch
Heavy Single
For Time:
75 Power Snatches (75/55)

Sat Sept 22 – “Barbed Wire”
4 Rounds:
400 Meter Run
20 Pull-Ups
30 Pushups
40 AbMat Sit-Ups
50 Air Squats

Fri Sept 21 – “Wise Men”
Power Clean + Front Squat + Push Jerk
Build to a Heavy Complex
AMRAP 3:
Macho Man (135/95)
*Rest 3 Minutes*
AMRAP 3:
Macho Man (155/105)
*Rest 3 Minutes*
AMRAP 3:
Macho Man (185/135)

Thurs Sept 20 – “Family Feud”
Class Divides into Even Teams
AMRAP 25:
50 Meter Prowler Push (95/45)
100 Meter Wreckbag Run (50/35)
200 Meter Run

Wed Sept 19 – “Fire Alarm”
3 Rounds Bergeron Beep Test (75/55)
50/35 Cal Row
3 Rounds Bergeron Beep Test (75/55)
50/35 Cal Row
3 Rounds Bergeron Beep Test (75/55)

Tues Sept 18 – “Pumped Up Game Changer”
21-15-9:
Deadlifts (275/185)
Box Jump (30/24)

Mon Sept 17 – “Foul Ball”
3 Rounds:
800 Meter Run
30 Wallballs (20/14)
30 Alternating Dumbbell Snatches (50/35)