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  • Ray

Open Gym


8 - 10 AM



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  • Ray

"Fettucine"


Deadlift

Heavy 2-Rep


AMRAP 6:

10 Push Ups

1 Rope Climb (Or 4 Strict Pull-Ups)


-2:00 Rest-


AMRAP 6:

10 Dumbbell Bench Press (50s/35s)

5 Strict Pull Ups


The Deadlift

The Push-up

The Rope Climb

The Strict Pull-up



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  • Ray

"Echo Thruster Final"


10 sets:

1 Squat Clean + 1 Push Jerk

(start at 65% and build, no higher than 90%)


For Time:

21/16 Calorie Assault Bike

21 Thrusters (75/55)

18/14 Calorie Assault Bike

18 Thrusters (95/65)

15/12 Calorie Assault Bike

15 Thrusters (115/85)

-into-

75ft Front Rack Walking Lunge (115/85)


The Squat Clean

The Push Jerk

The Thruster

The Front Rack Walking Lunge



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