Friday 12.04.2020

“Green Monster”
[OPEN & PERFORMANCE]
4 Rounds For Time:
40/30 Calorie Bike Erg 
30 Wallballs (20/14)
20 Toes to Bar

[FITNESS]
4 Rounds For Time:
40/30 Calorie Bike Erg 
30 Wallballs (14/10)
20 Toes to Bar

Wednesday 12.02.2020

“Buy Low, Sell High”
[OPEN & PERFORMANCE]
AMRAP 5:
Buy-In: 150 Double Unders
15/12 Calorie Bike Erg
15 Front Squats (75/55)

Rest 5 Minutes

AMRAP 5:
Buy-In: 100 Double Unders
12/9 Calorie Bike Erg
12 Front Squats (95/65)

Rest 5 Minutes

AMRAP 5:
Buy-In: 50 Double Unders
9/6 Calorie Bike Erg
9 Front Squats (115/85)

[FITNESS]
AMRAP 5:
Buy-In: 225 Single Unders
15/12 Calorie Bike Erg
15 Front Squats (65/45)

Rest 5 Minutes

AMRAP 5:
Buy-In: 150 Single Unders
12/9 Calorie Bike Erg
12 Front Squats (75/55)

Rest 5 Minutes

AMRAP 5:
Buy-In: 75 Single Unders
9/6 Calorie Bike Erg
9 Front Squats (95/65)

Tuesday 12.01.2020

“Jumper Cables”
21-15-9:
Deadlifts
Box Jumps (24″/20″)
Hand Release Push-ups

Directly Into…

15-12-9:
Hang Power Cleans
Box Jumps (24″/20″)
Hand Release Push-ups

Directly Into…

9-6-3:
Push Jerks
Box Jumps (24″/20″)
Hand Release Push-ups

[OPEN & PERFORMANCE]: 155/105
[FITNESS]: 105/75

Monday 11.30.2020

“No Air”
In a 20-Minute Window:

4 Rounds:
30 Air Squats
20 Alternating Dumbbell Snatches
10 Strict Pull-ups

With Remaining Time:
Max Meter Row

[OPEN & PERFORMANCE]: 50/35
[FITNESS]: 35/25

 

Wednesday 11.25.2020

“FORECAST”
AMRAP 25:
[Partner 1]
1,000/800 Meter Bike Erg

[Partner 2]
Max Rounds:
21 AbMat Sit-ups
15 Kettlebell Swings
9 Box Jumps

[OPEN & PERFORMANCE]: (70/53) (30″/24″)
[FITNESS]: (53/35) (24″/20″)

* Switch After Partner 1 Finishes Bike
* Pick Up Where Partner Left Off
* Score is Full Rounds + Partial Meters on the Bike
* Performed From Separate Pods

Tuesday 11.24.2020

“HEAD SPIN”
[OPEN & PERFORMANCE]
AMRAP 20:
15 Lateral Dumbbell Burpees
30 Double Unders
15 Single Dumbbell Clean and Jerks (50/35)
30 Double Unders

[FITNESS]
AMRAP 20:
15 Lateral Dumbbell Burpees
45 Single Unders
15 Single Dumbbell Clean and Jerks (35/25)
45 Single Unders

Sunday 11.22.2020

“Swing and a Miss”
[OPEN & PERFORMANCE]
10 Rounds For Time:
300/250 Meter Row
15 Russian Kettlebell Swings (70/53)

[FITNESS]
10 Rounds For Time:
300/250 Meter Row
15 Russian Kettlebell Swings (53/35)

Saturday 11.21.2020

“Madam Meter”
[OPEN-PERFORMANCE-FITNESS]

AMRAP 20:
1 Round of “Strict Cindy”
500/400 Meter Bike Erg
2 Rounds of “Strict Cindy”
500/400 Meter Bike Erg
3 Rounds of “Strict Cindy”
500/400 Meter Bike Erg

Continue to Add 1 Round Until Cap

1 Round of Strict Cindy:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

 

Friday 11.20.2020

“It’s Not Me, It’s You”
[Teams of 2]
AMRAP 25:
50 Double Unders
15 Single Dumbbell Hang Power Snatches
10 Toes to Bar

* Switch After Full Rounds
* Performed From Separate Pods

[OPEN & PEFORMANCE]: 50/35
[FITNESS]: 35/25 + 75 Single Unders

Thursday 11.19.2020

“High & Tight”
[OPEN & PERFORMANCE]
5 Rounds For Time:
40/30 Calorie Bike Erg
20 Single Dumbbell Push Press (50/35)
10 Single Dumbbell Box Step-ups (24″/20″)

[FITNESS]
5 Rounds For Time:
40/30 Calorie Bike Erg
20 Single Dumbbell Push Press (35/25)
10 Single Dumbbell Box Step-ups (24″/20″)

Wednesday 11.18.2020

“Code Red”
[OPEN & PERFORMANCE]

AMRAP 5:
27/21 Calorie Row
21 Power Cleans (135/95)
21 Burpees

Rest 5 Minutes

AMRAP 5:
27/21 Calorie Row
21 Power Cleans (115/85)
21 Burpees

Rest 5 Minutes

AMRAP 5:
27/21 Calorie Row
21 Power Cleans (95/65)
21 Burpees

[FITNESS]
AMRAP 5:
27/21 Calorie Row
21 Power Cleans (115/85)
21 Burpees

Rest 5 Minutes

AMRAP 5:
27/21 Calorie Row
21 Power Cleans (95/65)
21 Burpees

Rest 5 Minutes

AMRAP 5:
27/21 Calorie Row
21 Power Cleans (75/55)
21 Burpees

 

Tuesday 11.17.2020

“Math Is Hard”
For Time [30 Minute Cap]:
21 Front Squats
42 AbMat Sit-ups

1,000/800 Meter Bike Erg

18 Front Squats
36 AbMat Sit-ups

2,000/1,600 Meter Bike Erg

15 Front Squats
30 AbMat Sit-ups

3,000/2,400 Meter Bike Erg

12 Front Squats
24 AbMat Sit-ups

4,000/3,000 Meter Bike Erg

9 Front Squats
18 AbMat Sit-ups

[OPEN & PERFORMANCE]: 115/85
[FITNESS]: 95/65

Monday 11.16.2020

“The Kraken”
For Time:
1,000/800 Meter Row
50 Hand Release Push-ups
25 Deadlifts
1,000/800 Meter Row
25 Deadlifts
50 Hand Release Push-ups
1,000/800 Meter Row

[OPEN & PERFORMANCE]: 225/155
[FITNESS]: 155/105