Monday – 7/25/22“Megalodon”For Time (10 min Cap): 21-15-9Thrusters (95/65)Burpee Over BarChest to Bar Tuesday – 7/26/2022“Great White Shark”AMRAP (12:00 min)10 Single Arm DB Push Press(L) 50/3525ft Single Arm DB Walking Lunge (L)10 Single Arm DB Push Press(R) 50/3525ft Single Arm DB Walking Lunge (R) Wednesday – 7/27/2022“Hammerhead Shark) 4 Rounds for repsTeams of 23:00 AMRAP …
Monday – 7/18/22 “Friends in Low Places” Freedom (RX’d)For Time:12-9-6-3Squat Snatch (135/95)24-18-12-6Burpee over Bar IndependenceFor Time:12-9-6-3Squat Snatch (115/80)18-15-12-9Burpee over Bar LibertyFor Time:24-18-12-6Alternating Dumbbell Snatch (light)Up Downs Target time: 7-9 minutesTime cap: 12 minutes Tuesday – 7/19/22 “The Dance” Freedom (RX’d)7 sets:1:30 AMRAP10 Deadlifts (135/95)5 Box Jumps (24/20)Max Meter Run in Remaining Time-rest 1:30 between sets- …
Monday – 7/11/22 “Don’t Stop Believin’” Freedom (RX’d)7 sets: (new set every 3:00)4 Ring Muscle Ups (Or 12 Chest to Bar)8 Squat Snatches (115/80) Tuesday – 7/12/22 “Any Way You Want It” Freedom (RX’d)For Time:10-9-8-7-6-5-4-3-2-1Burpee Dumbbell Deadlift (2x50s/35s)*10/8 Calorie Assault bike after each set Wednesday – 7/13/22 “Partner Tommy V” Freedom (RX’d)21 Thrusters (each) (115/80)12 …
Monday – 7/4/22“1776”7 Rounds (40:00 minute time cap)4 Squat Cleans (225/155)17 Handstand Push-ups76 Double Unders Tuesday – 7/5/22“Roman Candle”Freedom (RX’d)12 min AMRAP25’-50’-75’-100’-125’-150’….Dumbbell Front Rack Walking Lunge (50s/35s)5-10-15-20-25 ….Burpees(Women’s Calories: 4-8-12-16-20…)Independence12 min AMRAP25’-50’-75’-100’-125’-150’….Dumbbell Front Rack Walking Lunge (35s/25s)5-10-15-20-25 ….BurpeesLiberty12 min AMRAP50’ Dumbbell Front Rack Walking Lunge (light)3-6-9-12-15 ….BurpeesTarget round: Round of 100’ lungeMinimum round before scaling: …
