7/1/2020

“Dirt Devil”

On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (50’s/35’s)

The Double Dumbbell Squat

6/30/2020

“Underground”

For Time [30 Minute Cap]:
100 Double Unders, 50 AbMat Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Hand Release Push-ups

Every 3 Minutes [Starting at 0:00]:
12/9 Calorie Assault Bike

The Double Under
The AbMat Sit-up

6/25/2020

“Onside Kick”

AMRAP 16:
3 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl
6 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl
9 Toes to Bar, 50′ Walking Lunge, 50′ Bear Crawl

[Add 3 Toes to Bar Each Round]

The Toes to Bar
The Walking Lunge

6/24/2020

“Hook and Ladder”

[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)

[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)

[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)

The Power Clean and Jerk