4 Giant Sets
10 DB Floor Press
20 Sumo Straight Led DL
10 Single Arm KB Sit Ups (each arm)
Death by Heavy Wall Balls- Even numbers only
Minute 1: 2 Wall Balls 30/20
Minute 2: 4 Wall Balls
Minute 3: 6 Wall Balls
Continue to increase by 2 until you cannot complete the required number in the minute.
2017 11 16
2 Rounds
20 Cal Assault Bike
20 DB Push Press 30/20
20 Hanging Knee Raises (above parallel)
20m Down and Back DB OH Walking Lunges
2017 11 15
8:00 AMRAP
3 Deadlift 275/185
5 Box Jumps 30/24
7 Pull Ups
Plates on hips/lower back
2017 11 14
4:00 AMRAP
27/21 Cal Row
21 Power Cleans 135/95
15 Burpee Box Jump Overs 24/20
4:00 Rest
4:00 AMRAP
27/21 Cal Row
21 Power Cleans 115/75
15 Burpee Box Jump Overs 24/20
4:00 Rest
4:00 AMRAP
27/21 Cal Row
21 Power Cleans 95/65
15 Burpee Box Jump Overs 24/20
2017 11 13
10:00 AMRAP
15 Russian KBS 32/24
50 DU’s
2017 11 12
13 Bench Presses, 170#
Then complete:
20-Minute AMRAP of:
7 Chest-To-Bar Pull-ups
77 Double-Unders
2 Squat Clean Thrusters, 170#
28 Sit-ups
In honor of Sgt. Gary “Foo” Morales, of the Port St. Lucie County Sheriff’s Office in Florida, died Feb. 28, 2013.
To learn more about Foo click here
May Sub Floor Press for Bench Press
2017 11 09
“Light Karen”
150 Wall Balls 14/10
2017 11 08
5 Rounds
7 Deadlifts 275/185
100m Shuttle Sprint (10x10m)
9/6 Cal Assault Bike
Rest 1:00
Score= time including 1:00 rests
2017 11 07
3 Rounds of 3:00 work/3:00 rest
9 Hang Power Cleans 115/80
9 T2B
9 Burpees
Pick up each round where you left off.
2017 11 06
2 RFT
18 Cal Row
15 Thrusters 95/65
12 C2B
2017 11 05