AMRAP 20: 200 Meter Run 20/14 Calorie Row 20 Kettlebell Swings (53/35) 20 Wallballs (20/14) The weighted movements, the kettlebell swings and wallballs, should be completed at a weight that athletes are capable of moving for 30+ unbroken repetitions when fresh. If unable to run, then: 14/10 Calorie Assault Bike PureFit: AMRAP 15: 200 M […]

6 Sets of the Following Complex: High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk PureFit: 4 Rounds of Medicine Ball Fun: […]

Mobility/Open Gym 5:30 am Open Gym 5:30 pm

AMRAP 4: 27/21 Calorie Row 27 Burpees 27 Chest to Bar Pull-ups rest 4 minutes AMRAP 4: 21/15 Calorie Row 21 Burpees 21 Toes to Bar rest 4 minutes AMRAP 4: 15/9 Calorie Row 15 Burpees 15 Pull-ups PureFit: AMRAP x  3:00 x 3 Rounds 12 Cal Row 12 Box Burpees 12 Jumping Pullups *Rest […]

Back Squat: 3 Sets of 5 4 Rounds For Time: 40 Air Squats 30 Sit-Ups 15/10 Calorie Assault Bike PureFit: Strength: Tabata 3 min, 20 sec on 10 off: Wallsit 4 Rounds For Time: 20 Air Squats 15 Sit-ups 10 Cal Bike MWOD: PreWOD:  Hip Prep:  Hook band around squat rack about 1 foot off ground. […]