No weight belt 20 Rep Back Squat 2-4 warm up sets, then 20 reps at 50% of 1RM. *Add 5 - 10# from previous successful attempt 15-12-9-6-3 DB burpee/hang power clean/thrusters  25/15 Pull ups *The “DB burpee/hang power clean/thrusters” is a burpee with dumbbells in each hand, followed by a hang...

December Rowing challenge: Max distance in 1 month = January free.  Take a photo of the monitor for credit or have a coach verify.   With a running clock: “ANNIE” 50-40-30-20-10 Double unders Sit ups Rest to :15, then “1/2  ANGIE” 50 Pull ups 50 Push ups 50 Sit ups 50 Squats *RX+ = “ANGIE”, 100 reps of each ...

Bench Press Complete 50 reps in no more than 3 sets. *Take no more than 1 minute rest between sets. *Use 45-50% of 1RM or add 5-10# from previous successful  attempt :12 AMRAP 15 DB Bench Press 40/25 12 MB Cleans 20/14 9 DB Hang Clean & Split Jerk 40/25 6 MB chops...

No weight belt 20 Rep Back Squat 2-4 warm up sets, then 20 reps at 50% of 1RM. *Add 5 - 10# from previous successful attempt For Time: 30 Front Squats 135/93 40 Deadlifts 135/93 50 Wall Ball 20/14 ***Each time you break a set of Front Squats or Wall ball, deadlift...