Greatness From Small Beginnings
AMRAPx90sec. at each station, resting 45sec. between Burpee Back squat Abmat sit-up Box step ups w/ single dumbbell Double unders Barbell shoulder to overhead Pull-up Wall ball “Up-down” box jump over Cal row ♂ 135lb. barbell, 20″ box, 50lb. dumbbell, Read More …
“Cindy” 20 minute AMRAP: 5 pull-ups 10 push-ups 15 air squats or “Mary” 20 minute AMRAP: 5 handstand push-ups 10 single-leg squats, alternating 15 pull-ups
With a partner “Armistice” 19 minute AMRAP 11 reverse lunges @50/35lb dumbbells 11 partner airballs over rig 11 synchronized dumbbell snatch @50/35 3 minute rest 18 minute AMRAP 11 dumbbell burpees @50/35 11 medball sit-ups 11 synchronized dumbbell s2oh
20.5 For time, partitioned any way: 40 muscle-ups 80-cal. row 120 wall-ball shots, 20-lb. ball to 10 ft. Time cap: 20 min.
5 rounds for time of: 1-minute handstand hold 21 toes-to-bars Retest from March 4, 2019
11 Minute AMRAP: 100 wall balls 10 ring muscle-ups 50′ DB OH walking lunge 25 burpees 50′ DB OH walking lunge 5′ = 1 rep. each 50′ length is worth 10 reps ♂ 20lb. ball to 10′, single 50lb. dumbbell Read More …
10-9-8-7-6-5-4-3-2-1 Strict pull-ups Shoulder press Box jump ♂ 95lb. barbell, 24″ box ♀ 65lb. barbell, 20″ box
For time: 30 box jumps, 24 in. 15 clean and jerks, 95 lb. 30 box jumps, 24 in. 15 clean and jerks, 135 lb. 30 box jumps, 24 in. 10 clean and jerks, 185 lb. 30 single-leg squats 10 clean 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