Author: Andrew Darby

Friday August 20th

Clean Grip Deadlift
3 x 5  @ 75%

“Tummy Time”
15-12-9-12-15:
Toes to Bar
Deadlifts (205/145)
Cal Row

Thursday August 19th

“Thumb War”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest

Wednesday August 18th

“Tripping”
4 Rounds:
40 Double Unders
4 Rope Climbs
4 Bear Complexes (155/105)

Tuesday August 17th

Gymnastics
AMRAP 6:
1 Strict Handstand Push-up
1 Strict Pull-up
2 Strict Handstand Push-up
2 Strict Pull-ups
3 Strict Handstand Push-up
3 Strict Pull-ups
Continue to add (1) rep to each movement until the cap is reached

“1-Mile Run”
Max Effort

100 Ab Mat Sit Ups for Time

 

Monday August 16th

Overhead Squat
6 x 1

“Hot Mess”
25 Overhead Squats (115/85)
25 Burpees Over Bar

Saturday September 14th

 

Friday September 13th

“Fish Out of Water”
2k Row
10 Rounds of “Heavy Chief” (155/105)

1 Round of Chief:
3 Power Cleans
6 Push Ups
9 Air Squats

Thursday September 12th

Thruster
1 x 10

“The Ride”
40-30-20-10
Wall Balls (20/14)
Double Unders
Sit Ups

Wednesday September 11th

“343”
100 Deadlifts (145#, 115#)
100 Power Cleans (95#, 65#)
100 Ground to Overhead (65#, 35#)
43 Burpees

Break Up as needed
In Honor of the 343 Firefighters who lost their lives in the attacks on 9/11.

Tuesday September 10th

“Walk it Out”
Teams of 2, 2 Rounds:
400m Barbell Carry (135/95)
400m Farmers Carry (70/53)
400m Sled Drag (90/50)
400m D-Ball Carry(100/80