Daily Archive

AMRAP 20: 400m Run 21 Kettlebell Swings (53/35 lb) 12 Burpee Box Jump Overs (24/20 in) ---SCALED--- AMRAP 20: 400m Run 21 Kettlebell Swings (35/26 lb) 12 Burpee Step-Ups (20/20 in)

For Time: 100 Wall Balls (20/14 lb) 80 Calorie Row 60 Kettlebell Swings (53/35 lb) 40 Box Jump Overs (24/20 in) 20 Burpees ---SCALED--- For Time: 100 Wall Balls (14/10 lb) 64/48 Calorie Row 60 Kettlebell Swings (35/26 lb) 40 Step-Ups with Knee Drive (20/20 in) 20 Burpees

For Time: 100 Wall Balls (20/14 lb) 75 Calorie Row 50 Burpees 25 Devil's Press (50/35 lb) ---SCALED--- For Time: 75 Wall Balls (14/10 lb) 60/45 Calorie Row 40 Burpees 20 Devil's Press (35/25 lb)

4 Sets: AMRAP 4, Rest 1:00 6 Power Cleans (135/95 lb) 9 Burpees Over Bar 12 Wall Balls (20/14 lb) ---SCALED--- 4 Sets: AMRAP 4, Rest 1:00 6 Power Cleans (95/65 lb) 9 Burpees 12 Wall Balls (14/10 lb)

For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Toes-to-Bar 20 Dumbbell Thrusters (50/35 lb) 10 Burpee Box Jump Overs (24/20 in) ---SCALED--- For Time: 50 Wall Balls (14/10 lb) 32/24 Calorie Row 30 Knee Raises 20 Dumbbell Thrusters (35/25 lb) 10 Burpee Step-Ups (20/20 in)

EMOM 16: Min 1: 15 Wall Balls (20/14 lb) Min 2: 12 Dumbbell Snatches (50/35 lb) Min 3: 9 Calorie Row Min 4: 6 Toes-to-Bar ---SCALED--- EMOM 16: Min 1: 15 Wall Balls (14/10 lb) Min 2: 12 Dumbbell Snatches (35/25 lb) Min 3: 7/5 Calorie Row Min 4: 6 Knee Raises

AMRAP 18: 400m Run 21 Wall Balls (20/14 lb) 15 Toes-to-Bar 9 Thrusters (95/65 lb) ---SCALED--- AMRAP 18: 400m Run 21 Wall Balls (14/10 lb) 15 Hanging Knee Raises 9 Thrusters (65/45 lb)

For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Toes-to-Bar 20 Dumbbell Thrusters (50/35 lb) 10 Burpee Box Jump Overs (24/20 in) ---SCALED--- For Time: 50 Wall Balls (14/10 lb) 30/24 Calorie Row 30 Hanging Knee Raises 20 Dumbbell Thrusters (35/25 lb) 10 Burpee Step-Ups (20/20 in)

For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Toes-to-Bar 20 Dumbbell Thrusters (50/35 lb) 10 Burpee Box Jump Overs (24/20 in) ---SCALED--- For Time: 50 Wall Balls (14/10 lb) 30 Calorie Row 30 Hanging Knee Raises 20 Dumbbell Thrusters (35/25 lb) 10 Burpee Step-Ups (20/20 in)

AMRAP 12: 10 Dumbbell Thrusters (50/35 lb) 15 Box Jump Overs (24/20 in) 20 Double-Unders ---SCALED--- AMRAP 12: 10 Dumbbell Thrusters (35/25 lb) 15 Step-Ups with Knee Drive (20/20 in) 40 Single-Unders

For Time: 30 Wall Balls (20/14 lb) 20 Dumbbell Snatches (50/35 lb) 10 Burpee Box Jump Overs (24/20 in) 20 Dumbbell Snatches (50/35 lb) 30 Wall Balls (20/14 lb) ---SCALED--- For Time: 30 Wall Balls (14/10 lb) 20 Dumbbell Snatches (35/25 lb) 10 Burpee Step-Ups (20/20 in) 20 Dumbbell Snatches (35/25 lb) 30 Wall Balls (14/10 lb)

3 Sets: AMRAP 5, Rest 2:00 10 Wall Balls (20/14 lb) 8 Box Jump Overs (24/20 in) 6 Burpees ---SCALED--- 3 Sets: AMRAP 5, Rest 2:00 10 Wall Balls (14/10 lb) 8 Step-Ups with Knee Drive (20/20 in) 6 Burpees

EMOM 20 (alternating): Min 1: 15/12 Cal Row Min 2: 6 Deadlifts (225/155 lb) ---SCALED--- EMOM 20 (alternating): Min 1: 12/9 Cal Row Min 2: 6 Deadlifts (185/125 lb)

AMRAP 15: 5 Burpee Box Jump Overs (24/20 in) 10 Kettlebell Swings (53/35 lb) 15 Wall Balls (20/14 lb to 10/9 ft) ---SCALED--- AMRAP 15: 5 Burpee Step-Ups (20/20 in) 10 Kettlebell Swings (35/26 lb) 15 Wall Balls (14/10 lb to 10/9 ft)

For Time: 50 Wall Balls (20/14 lb) 40 Calorie Row 30 Burpees 20 Dumbbell Thrusters (50/35 lb) 10 Muscle-Ups ---SCALED--- For Time: 50 Wall Balls (14/10 lb) 32/24 Calorie Row 30 Burpees 20 Dumbbell Thrusters (35/25 lb) 10 Chest-to-Bar Pull-Ups + 10 Ring Dips

For Time: 100 Wall Balls (20/14 lb) 80 Kettlebell Swings (53/35 lb) 60 Burpees 40 Box Jump Overs (24/20 in) 20 Devil Press (50/35 lb) ---SCALED--- For Time: 100 Wall Balls (14/10 lb) 80 Kettlebell Swings (35/26 lb) 60 Burpees 40 Step-Ups with Knee Drive (20/20 in) 20 Devil Press (35/25 lb)

EMOM 20 (alternating): Min 1: 15/12 Cal Row Min 2: 10 Wall Balls (20/14 lb) ---SCALED--- EMOM 20 (alternating): Min 1: 12/9 Cal Row Min 2: 10 Wall Balls (14/10 lb)

For Time: 50 Wall Balls (20/14 lb) 40 Dumbbell Snatches (50/35 lb) 30 Box Jump Overs (24/20 in) 20 Burpee Box Jump Overs 10 Devil Press (50/35 lb) ---SCALED--- For Time: 50 Wall Balls (14/10 lb) 40 Dumbbell Snatches (35/25 lb) 30 Step-Ups with Knee Drive (20/20 in) 20 Burpees + Step-Up 10 Devil Press (35/25 lb)

3 Sets: AMRAP 5, Rest 90 Seconds 10 Burpee Box Jump Overs (24/20 in) 15 Wall Balls (20/14 lb) 20 Double-Unders ---SCALED--- 3 Sets: AMRAP 5, Rest 90 Seconds 10 Burpee Step-Ups (20/20 in) 15 Wall Balls (14/10 lb) 40 Single-Unders

AMRAP 15: 400m Run 21 Wall Balls (20/14 lb) 12 Toes-to-Bar ---SCALED--- AMRAP 15: 400m Run 21 Wall Balls (14/10 lb) 12 Hanging Knee Raises