Greatness From Small Beginnings
Every 90 seconds perform: 8 jumping alternating lunges 50m. shuttle sprint (25m. lengths) *add a 50m. shuttle sprint each round until failure* Rest 5 minutes AMRAPx3 12 kettlebell swings 9 hand release push ups Rest 1 minute AMRAPx3 9 kettlebell Read More …
14 Minute Cap: 12-9-6 squat cleans 30-20-10 chest to bar pullup Weight increases on cleans as reps go down ♂ 185lb. barbell for 12, 205lb. for 9, 225lb. for 6 ♀ 125lb. barbell for 12, 145lb. for 9, 155lb. for Read More …
20 Minute AMRAP: 75 abmat situps 50 kettlebell swings 25 burpees 200m. run on 3,2,1 go and every 5 min. ♂ 53lb. Kettlebell ♀ 35lb. Kettlebell
5 Rounds for time: 10 Shoulder to overhead 25 Medicine ball cleans ♂ 155lb. barbell, 20lb. medball ♀ 105lb. barbell, 14lb. medball
“DT” Five rounds for time of: 155 pound Deadlift, 12 reps 155 pound Hang power clean, 9 reps 155 pound Push jerk, 6 reps In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 Read More …
Open Workout 20.2 Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb./35lb. dumbbells
For time: 10-9-8-7-6-5-4-3-2-1 Leg Tuck 2-4-6-8-10-12-14-16-18-20 Hand release push-up – arm extension Each movement is performed as per ACFT standard, with the goal being to execute large sets with minimal rest once an exercise has begun. Perform a 25m. shuttle Read More …
15 Minute AMRAP: 10 front rack back step lunges, alt. 25 double unders 10 kettlebell swings 25 double unders Men: 95lb. barbell, 70lb. KB Women: 65lb. barbell, 53lb. KB
Bench Press 5-5-5-5-5 After each set, perform a max set of Strict pull-ups Set is terminated when athlete drops from the bar
For time: 100 back squats At the top of every minute, including the first minute, 5 burpees ♂ 135lb. ♀ 95lb.