amrap in 6 min of: 25 double unders 25 air squats rest 5 min then complete 3 rounds for time: 20 double kettle bell front rack lunges 30 sit ups 20 pull ups READ MORE
A good friend of mine lost a dear friend of hers and wrote this workout to honor him. So today we will do it in honor of his life. Gerry was a Fire fighter in Miami. “Gerry” teams of two amrap in 25 min of: 18 wall balls 18 kettle swings 7 power cleans 135/95 12 burpees READ MORE
OPEN 18.4 Diane 21-15-9 reps of: Deadlifts, 225 / 155 lb. Handstand push-ups Then, 21-15-9 reps of: Deadlifts, 315 / 205 lb. 50-ft. handstand walk after each set READ MORE
7 x 2 pause squat snatch (pause below knee, pause above knee then snatch) rest then amrap in 10 min of: 8 chest to bar pull ups 25 ft overhead lunge 75/55 8 bar over burpees 25 ft overhead lunge 75/55 READ MORE