Author: liam

"ON THE GO" For time: 30/24 Calorie Echo Bike 120 Double Unders 30/24 Calorie Echo Bike On the Minute [Starting at 0:00]:  7 Deadlifts BODY ARMOUR 3 Giant Sets: 10 Single Legged Romanian Kettlebell Deadlifts (5 Each Leg) :20-:30s Second Supinated Grip Dead Hang 1:00 Handstand Walk Practice *Rest as...

SNATCH COMPLEX Every 2:00 x 5 sets: 1 Power Snatch 1 Overhead Squat 1 Snatch Balance 1 Hang Squat Snatch  "THE AMANDA SHOW" For time: 1 mile run -Directly into- "Amanda" 9-7-5 Ring Muscle-Ups Squat Snatches 

CLEAN & JERK A) 5 sets of:High Hang Squat Clean + Low Hang Squat Clean + Squat Clean x 1 repB) 5 sets of:Tall Jerk x 2 repsC) 8 sets of:Clean & Jerk

BARBELL CYCLING Mins 1+2+3: 4 Power CleansMin 4 - RestMins 5+6+7 : 3 Power CleansMin 8 - RestMins 9+10+11: 2 Power Cleans  METCON "ROWDY"AMRAP 20:Buy-In: 2,000 Meter Row Max Rounds With Remaining Time: 15 Power Cleans12 Box Jump Overs 9 Thrusters

METCON "HELEN" 3 Rounds for Time: 400 Meter Run 21 Kettlebell Swings 12 Pull-Ups  BODY ARMOUR Every 5:00 x 3 sets: 12 Alternating Kettlebell/Dumbbell Z-Presses  24 Single Kettlebell/Dumbbell Bent Over Rows 36 Banded Face Pulls

STRENGTH Push PressEvery 2:00 x 8 sets:5-3-2-1-1-2-3-5 METCON "ROW'EEEE ROWERSON"In teams of 2, on a 10:00 clock:Accumulate as many meters as possible on the rowerAccumulate as many Wall Balls as possible

METCON "NEAT"AMRAP 15:6 Chin Over Bar Pull-Ups6 Deadlifts9/7 Calorie Echo Bike BODY ARMOUR 10-9-8-7-6-5-4-3-2-1Strict Pull-Ups 5 Double Dumbbell Tempo Romanian Deadlifts After Each Set

METCON For Time: 800m Run150 Double Unders800m Run50 Burpee Box Jump Overs800m Run MIDLINE 3 Sets:10 V-Ups30 Hollow Body Scissor Kicks50ft. Low Butt Crawl