“5RFT” 5 Muscle Ups 20 Ground to Overheads (45lb) 40 Yard Farmer’s Walk (97lb KB each Hand) Post Results
“Fight Gone Bad Remix” 3 RoundsĀ Dumbbell Thrusters Rope SlamĀ Lateral Plyo Jump KB Swing Weighted Jump Rope In between rounds: .5 Mile Run TONIGHT
“AMRAP” 15 minutes Ascending/Descending AMRAP of: Rower, Wall Balls, Rope Climbs Burn 10 Calories, 10 Wall Balls, 1 Rope Climb Burn 15 Calories, 9 Wall
“DAC AMRAP” Descending, Ascending, Constant AMRAPĀ 10 SprintsĀ 5 Mountain Climber Push Ups 10 Snatches thenĀ 9 Sprints, 10 MC Push Ups, 10 Snatches 8,
“Bootcamp” Rope SlamĀ Ring Dips Weighted Sled PullĀ Overhead Step Ups Leaper Chest Press Pull Up Crunch Slam Against Wall Burpee 3 Way Box Jump
“AMRAP” 400 Meter RunĀ 20 Weighted Jump Ropes 30 HRPU 40 Wall Balls 50 SJĀ 30 minutes Post ResultsĀ
“For Time” 800 Meter RunĀ Rest 2 MinĀ 1200 Meter RunĀ Rest 2 minĀ 1600 Meter RunĀ Rest 2 minĀ 1200 Meter RunĀ Rest 4
“Bootcamp” Sledge Hammer Push Press Heavy Rope Jumping Jacks Air SquatsĀ Curl to Press Dips Bicep CurlĀ Air Squats TRX RowĀ Burpees
“Spartan Training” 8 MilesĀ including 1 of those miles being on running up and down hillsĀ 40 tire flipsĀ of those 8 miles carry a