"Rankel"
Complete as many rounds as possible in 20 minutes of:
225/155 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 70/53-lbs.
Run 200 meters
Complete as many rounds as possible in 20 minutes of:
20 Object Deadlifts
10 Strict Burpees
14 Object Swings
Run 200 meters
*Class sign up is required.
Every 2:00 for 7 sets:
Back Squat, 5 reps
Every 2:00 for 7 sets:
Power Clean, 3 reps
”Death by Burpee”
Minute 1: 1 Burpee
Minute 2: 2 Burpees
Minute 3: 3 Bupees…
*Continue in this fashion until the designated number of burpees cannot be completed within the minute.
*Class sign up is required.
20 minute AMRAP of:
300m Run
30 Single DB Hang Clean and Jerk
30 Push-ups
20 minute AMRAP of:
300m Run
30 Object Cleans
30 Push-ups
*Class sign up is required.
Every 2:00 for 7 sets:
Split Jerk, 3 reps
“Annie”+
For time:
100-80-60-40-20 reps of:
Double-unders
50-40-30-20-10 reps of:
Anchored Sit-ups
“Annie”+
For time:
100-80-60-40-20 reps of:
Double-unders
50-40-30-20-10 reps of:
Anchored Sit-ups
*Class sign up is required.
3 rounds for time of:
800-m Run
21 Toes-to-Bars
12 Deadlifts
♀ 185 lb. ♂ 275 lb.
3 rounds for time of:
800-m Run
21 Toes-to-Target
21 Object Deadlifts
*Class sign up is required.
Every 10:00 for 4 rounds:
30/20 Calorie Row
25 Wall-balls, 20/14-lbs.
20 Pull-ups
15 Wall-balls
10 Pull-ups, Strict
Every 10:00 for 4 rounds:
300m Run
25 Object Thrusters
20 Push-ups
15 Object Thrusters
10 Pike Handstand Push-ups
*Class sign up is required.
Rest Day
“Coe”
10 Rounds for Time of:
10 Thrusters, 95-lbs/65-lbs
10 Ring Push-ups
10 Rounds for Time of:
10 Object Thrusters
10 Push-ups
*Class sign up is required.
5 sets of:
200m Farmer’s Carry
2 Turkish Get-ups, each arm
3 rounds for time of:
Run 400m
20 Overhead Lunge (10R/10L)
10 Handstand Push-ups
5 sets of:
200m Farmer’s Carry
2 Turkish Get-ups, each arm
3 rounds for time of:
Run 400m
20 Overhead Lunge (10R/10L)
10 Pike Handstand Push-ups
*Class sign up is required.
10 minute AMRAP of:
10 Pistols
10 Cal Row
Rest 5 minutes.
10 minute AMRAP of:
20 Air Squats
20 Cal Row
10 minute AMRAP of:
10 Pistols
200m Run
Rest 5 minutes.
10 minute AMRAP of:
20 Air Squats
400m Run
*Class sign up is required.
