01-16-2019
“Closed Christmas Day “
“Optimus Prime” 10/26
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
“Knuckle Sandwich”
For Time:
800 Meter Run
30 Power Cleans (185/135)
800 Meter Run
“Bar Keeper”
AMRAP 5
Buy-In: 400 Meter Run
Followed By…
21 Chest to Bar Pull-ups
21/15 Calorie Bike
*Rest 5 Minutes*
AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar
15/10 Calorie Bike
*Rest 5 Minutes*
AMRAP 5:
Buy-In: 400 Meter Run
Followed By…
9 Pull-ups
9/6 Calorie Bike
“Hands Down”
AMRAP 18:
30 Double Unders
10 Dumbbell Power Cleans
30 Double Unders
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges
30 Double Unders
10 Dumbbell Thrusters
Dumbbells: (50’s/35’s)
“Boats and Toes”
Teams of 3
For Time (30 Minute Cap):
50-40-30-20-10:
Calorie Row
Burpee Box Jumps (24/20)
Directly Into…
50-40-30-20-10:
Toes to Bar
Power Snatches
Round 1 Barbell: 75/55
Round 2 Barbell: 95/65
Round 3 Barbell: 115/80
Round 4 Barbell: 135/95
Round 5 Barbell: 155/105
“Tiger Blood”
3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run
“Hokey Pokey”
AMRAP 12:
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
45 Air Squats
“Take Five”
AMRAP 5:
Buy-In: 50/35 Calorie Bike
Directly Into..
12 Deadlifts (185/135),
12 Lateral Barbell Burpees
*Rest 5 Minutes*
AMRAP 5:
Buy-In: 35/25 Calorie Bike
Directly Into..
9 Deadlifts (225/155)
9 Lateral Barbell Burpees
*Rest 5 Minutes*
AMRAP 5:
Buy-In: 20/15 Calorie Bike
Directly Into…
6 Deadlifts (275/185)
6 Lateral Barbell Burpees