Author archive for: Dave

AMRAP 30 200m Run 14 Air Squat 12 Box Jump (24/20) 8 Pull Up 2 Clean and Jerk (205/145) …...

Part A: With a partner, splitting the work evenly: 4 Rounds 24 Bench Press (155/105) 40 RKBS (1.5/1) 400m Run,...

Part A: Deadlift 5×5 (Add 5-10 lbs. from last week, or keep last week’s weight.  Same for all 5 sets.)...

AMRAP 24 6 Toes to Bar 3 Strict HSPU 2 Hang Power Clean (175/135) 12 AbMat Sit Up 6 S-Arm...

3 Rounds 1000m Row 20 Box Jump (24/20) 800m Run 20 Dbl DB Alt Lunges (45’s/35’s) . Sub Runs :...

Part A: Front Squat 5 @ 80% 5 @ 85% 5 @ 90% . Part B: AMRAP 12 3 Power...

Open gym. 9:00 am.

“Marston” AMRAP 20 1 Deadlift (405/285) 10 Toes to Bar 15 Bar Facing Burpees … C:  315/225 C ½:  225/155...

With a partner.  One working while the other rests (I go, you go for an entire round each). Part A:...

EMOM 30 (5 Rounds) Min 1 – Bike Cals Min 2 – AKBS (1.5/1) Min 3 – 100m Run Min...