Fitness

Dirty 30 or filthy 50For Time:30 Air Squats30 Pull-ups30 Kettlebell Swings (53/35)30 Knees-to-elbows30 Walking Lunges30 Push Presses 45lbs30 Back Extensions 45lbs30 10 ft Wall Balls (20/8)30 Burpees30 Double Unders

Jennys Killer AMRAP For 6 cycles:AMRAP in 5 mins of:10 Lateral Bench Jump Overs5 Wall Balls, pick load10 Plank Shoulder Taps5 Dumbbell Devil Press, pick loadRest 1 min5 Dumbbell Thrusters, pick load10 Weighted Sit-ups, pick load5 Broad Jump + Backwards Shuffles10 Reverse Lunges, pick load Rest 1 min between each cycle.For each cycle restart the …

9.22.23 Read More »

5×5 or 5×10 depending on fitness level Back Squat —-, using heaviest weight per setRomanian Deadlift —-, using heaviest weight per setPull-up —-, using heaviest weight per set

For time:30 Kung Fu Jumping Jacks30 Turkish Get-ups, pick load30 Goblet Squats, pick load30 One Arm Kettlebell Push Press, pick load30 Mountain Climbers30 Alternating Front Rack Reverse Lunges, pick load30 One Arm Kb Floor Press, pick load30 One Arm Alternating Kettlebell Swings, pick load30 One Arm Hang Db Or Kb Cleans, pick load30 Kung Fu …

9.20.23 Read More »

5 rounds for time of:99 Dumbbell Floor Flies, pick load8 Burpees99 Dumbbell Bicep Curls, pick load8 Row Calories99 Barbell Bent Over Rows, pick load8 Burpees99 Dips, pick load8 Row Calories Reps are to failure

Brandon’s Wizardry 4 rounds for time of:Sprint, 150 m20 Russian Kettlebell Swings, 72/53 lbsSprint, 150 m10 Kettlebell Goblet Squats, 72/53 lbs

For 4 cycles:AMRAP in 5 mins of:10 Row Calories10 Wall Balls10 Deadlifts, pick load30 Jump Ropes Rest 1 min between each cycle.For each cycle continue the AMRAP.

2 rounds for time of:2x [ Push-up, 1 min + Banded Side Step, 1 min ]Rest 1 min2x [ Alternating Kettlebell Snatch, 1 min + Single Leg Line Jump, 1 min ]Rest 1 min2x [ Alternating Front Rack Reverse Lunge, 1 min + Dumbbell Pull Over, 1 min ]Rest 1 min2x [ Wall Sit, 1 …

9.14.23 Read More »

5 rounds for time of:Run, 200 m5 Squat Clean Thrusters, pick load8 Weighted Step Ups Holding Dumbbells, pick load10 Bent Over Rows, pick load16 Kettlebell CrossbodySwing, pick load

Complete as many rounds as possible in 30 mins of:15 Deadlifts, pick load15 Banded Hamstring CurlsRow, 250 m15 Front Squats, pick load16 Bulgarian Split Squats, pick loadRow, 250 m