“Nate” AMRAP Complete as many rounds in twenty minutes as you can of: 2 Muscle-ups 4 Handstand Push-ups 8 2-Pood Kettlebell swings Post results Source:
“AMRAP” 30 minutes ofĀ 10 KB Swings 10 Backward Lunges to Press (each Side) 20 Full Crunches 100 Jump RopesĀ 5 Burpees 1 Min PlankĀ
“Fran” Ā 21-15-9 Thruster (95lb/65lb) Pull Ups OR “Karen” 150 Wall Balls For Time Ā 10 Minute Time CapĀ
“300” For Time 20 Sprints (50 yards = 1) 40 Burpees 60 Squat to Upright Row (5olb KB/35lb) 80 Atomic Push Ups 100 Air Squats
“AMRAP” Sled Push (115lb) 40 Yards 10 Ring Dips 10 Toes to Bar 10 GHD Sit Ups Post ResultsĀ
“AMRAP” 15 minutes of 250 Meter Row 20 Toes to Bar 20 Full Crunches 20 Double UndersĀ Post ResultsĀ
“3RFT” 500 Meter Row 5 Ring Muscle Ups 10 Deadlifts (225/165) 2 Rope Climbs (15′) Post Results
“Bootcamp” Box Jump Rope SlamĀ Knees to BallĀ Walking Overhead Lunge Dead TreadĀ Split Squat JumpĀ Dips Step UpsĀ Rope Pull Up/TRX Row “AMRAP”Ā
“AMRAP” 30 minutesĀ 50 Push UpsĀ 50 Air Squats 50 Rows 200 Yard RunĀ (after every round increase the run by 200 yards) Post Results
“Bootcamp” Sledge Hammer Tire FlipĀ Rope SlamĀ Full Crunch Med Ball SlamĀ Banded Plank Jacks Squat Thrust w/Bicep CurlĀ Wall BallĀ TRX Squat JumpĀ Burpees
