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  • Ray

"Spin Move"


For Time:

800 Meter Run


3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups


800 Meter Run


3 Rounds:

50 Double Unders

25 AbMat Sit-ups

15 Push-ups


800 Meter Run


The Double Under

The AbMat Sit-up


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  • Ray

"Middle Management"


Squat Snatch Complex

Heavy Complex:

1 Squat Snatch

1 Low Hang Squat Snatch

1 Overhead Squat


For Time:

40/30 Calorie Row

20 Squat Snatches (115/85)

40/30 Calorie Row


The Squat Snatch

The Overhead Squat


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  • Ray

"Round and Round"


AMRAP 16:

Buy-In: 75/50 Calorie Assault Bike


Max Rounds in Time Remaining:

15 Box Jump Overs (24"/20")

12 Chest to Bar Pull-ups

9 Double Dumbbell Power Cleans (50's/35's)


The Chest to Bar Pull-up

The Double Dumbbell Power Clean


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