Author: Jenna

Three Wise Men Tribute “Jeremy”Complete as many rounds and reps as possible in 4 minutes of:5 Hang Squat Snatch 10 Burpees Over the Barbell Rest 2 minutes, and then… “Ben”Complete as many rounds and reps as possible in 4 minutes of:10 Power Cleans 20 Pull-Ups Rest 2 minutes, and then… “Beau”Complete as many rounds and […]

Performance: AMRAP x 15 MINUTES 18/14 Cal Row 6 Hang Power Snatch 12 Strict Handstand Push-Ups 6 Hang Power Snatch

FOR QUALITY 80/65 Cal Bike -Immediately Into- 3 ROUNDS 50 Sit-Ups 20 Back Rack Lunges -Immediately Into- 80/65 Cal Bike

“DEVIL ON MY SHOULDERS”* FOR TIME50 Burpees15 Ring Muscle-Ups50 Burpees

ON A 22:00 RUNNING CLOCK… Build to a 1-Rep Overhead Squat Performance: AMRAP x 8 MINUTES 1-2-3-and so on… Front Squat 20-30-40-and so on… Double Unders

EMOM x 25 MINUTES MIN 1 – 200m Run MIN 2 – 15 Single Arm Russian KB Swing (R)|(Athlete Choice) + Max Sit-Ups MIN 3 – 200m Run MIN 4 – 15 Single Arm Russian KB Swing (L) + Max Sit-Ups MIN 5 – Rest

3-4 SETS FOR QUALITY 1:00 Jump Rope* 12/12 Single Arm Ring Rows 12 Tall Box Jumps (Athlete Choice) 1:00 Max Slam Balls (Athlete Choice) 24 Slam Ball Russian Twists** 12 Tall Box Step-Ups -Rest 1:00 b/t Sets-

“INFINITY LOOP” 4 ROUNDS FOR TIME 10 Push Press (75/55) 10 Up-Downs -2:00 Rest- 3 ROUNDS FOR TIME 10 Push Press (95/65) 10 Burpees -2:00 Rest- 2 ROUNDS FOR TIME 10 Push Press (115/75) 10 Bar Facing Burpees

EMOM x 10 MINUTES Pull-Ups* 1 Power Clean (85% of 1-Rep) *Pull-Up Volume Options: 6 Reps 8 Reps 10 Reps 12 Reps

AMRAP x 18 MINUTES 400m Run 20 Push-Ups 200m Run 20 Walking Lunges