1: 150m row2: Pull ups3: Hang snatch 95/654: Shoulder to overhead 95/655: Hang Clean 95/656: Deadlift7: Burpees8: Box Overs 24/20″9: goblet squats 53/351`0: Alternating reverse lunge + 53/3511: Kb swings 53/3512: per side kb hang snatch 53/35 This is LONG. If you’re not down for a 45 minute workout, stop at 10. Here’s how it […]

Amrap 20 20 alternating reverse front rack lunges 65/45 20 burpees over the bar 20 clean & jerk 500m row

For time: 100 Russian kb swings 53/35 200 jump rope / 75 double under 100 box overs 20” + 53/35 200 jump rope / 75 double unders 100 alternating reverse lunges NO WEIGHT Both feet must touch the top of the box on box overs.

2 rounds for reps Amrap 1 min trap bar deadlift 145/105 (45’s on bar) Rest 2 min Amrap 1 min push up Rest 2 min Amrap 1 min abmat sit-ups Rest 2m Score total reps

For time: 5 burpees 5 box overs 20” 5 per side kb hang snatch 35/little red 10 burpees 10 box over 10 /s kb snatch 20 burpees 20 box over 20/s kb snatch 40 burpees 40 box over 40/s kb snatch Box over: both feet must touch the top.

Death by Minute 1: 1 deadlift 95/65 Minute 1: 1 power clean M2: 2 Dl M2: 2 PC 3,4,4……. Until you can’t complete the reps in the minute. Death by = 1 rep the first minute, add 1 rep each additional minute until you’re not able to finish in the minute.

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This page is dedicated to some of the terms we use that may not be common knowledge.  Please feel free…

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