7/18/2019

“Skyscraper”

Workout Definition

AMRAP 6: 
2 Rope Climbs 
6 Hang Power Cleans (165/115) 
12/9 Calorie Assault Bike 

Rest 6 Minutes 

AMRAP 6:
2 Rope Climbs 
6 Hang Power Cleans (135/95) 
12/9 Calorie Assault Bike

Derrick Ball
7/17/2019

"Meter Maid"

Workout Definition

For Time: 
200 Meter Run
27 Wallballs (20/14), 27 Box Jumps (24/20)
200 Meter Run
21 Wallballs (20/14), 21 Box Jumps (24/20)
200 Meter Run
15 Wallballs (20/14), 15 Box Jumps (24/20)
200 Meter Run
9 Wallballs (20/14), 9 Box Jumps (24/20)
200 Meter Run

Derrick Ball
7/15/2019

"Tailspin"

Workout Definition

AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders

Derrick Ball
7/13/2019

"Mind Eraser"

Workout Definition

AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run

Derrick Ball
7/12/2019

"BFF"

Workout Definition

Teams of 2, AMRAP 25: 
3-6-9-12-15....
Calorie Row 
Kettlebell Swings (53/35)
Wallballs (20/14)

Partners Switch After Full Rounds

Derrick Ball
7/11/2019

"Bar Rescue"

Workout Definition

5 Rounds:
21 Deadlifts
12 Push Presses

Barbell: (115/85)

Derrick Ball
7/10/2019

"Double Header"

Workout Definition

Buy-In: 
35/25 Calorie Assault Bike

50-40-30-20-10:
Double Unders
AbMat Sit-ups

Cash-Out: 
35/25 Calorie Assault Bike

Derrick Ball
7/9/2019

"Run DMC"

Workout Definition

4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (70/50)

Derrick Ball
7/6/2019

"Nail Biter"

Workout Definition

4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Thrusters (75/55)
1 Minute Calorie Bike

Rest 2 Minutes Between Rounds

Derrick Ball
7/5/2019

"Encore"

Workout Definition

3 Rounds:
750 Meter Row
50 Air Squats
10 Wreck Bag Cleans (70/50)

Derrick Ball
7/4/2019

"Glen"

Workout Definition

For Time: 
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees

Derrick Ball
7/3/2019

"Leg Work"

Workout Definition

On the 4:00 x 5 Rounds:
9 Box Jump Overs (30"/24")
15 Dumbbell Front Squats (50's/35's)
15/12 Calorie Assault Bike

Derrick Ball
7/2/2019

"Sugar Daddy"

Workout Definition

21-15-9:
Deadlifts (225/155)
400 Meter Run

Derrick Ball
7/1/2019

"Fish Out of Water"

Workout Definition

For Time: 
2,000 Meter Row

Directly Into…

10 Rounds of "Heavy Chief"

1 Round of "Heavy Chief": 
3 Power Cleans (155/105)
6 Push-ups
9 Air Squats

Derrick Ball
6/29/2019

"Shake Weight"

Workout Definition

3 Rounds:
800 Meter Run
21 Toes to Bar 
30 Dumbbell Snatches (50/35)

Derrick Ball
6/28/2019

"Sicko Mode"

Workout Definition

21-15-9:
Row Calories
Bike Calories

Directly Into…

21 Hang Squat Clean Thrusters (135/95)

*Women Complete 15-12-9 Machine Calories

Derrick Ball
6/27/2019

"Shrute Farms"

Workout Definition

AMRAP 14:
100 Meter Farmers Carry (50's/35's)
30 AbMat Sit-ups
100 Meter Farmers Carry (50's/35's)
15 Deadlifts (205/145)

Derrick Ball
6/26/2019

"Nancy"

Workout Definition

5 Rounds: 
400 Meter Run
15 Overhead Squats (95/65)

Derrick Ball
6/25/2019

"Water Break"

Workout Definition

AMRAP 4: 
27 Hang Power Cleans (95/65)
27 Burpees Over Rower
27/21 Calorie Row

Rest 4 Minutes 

21 Hang Power Cleans (115/85)
21 Burpees Over Rower
21/15 Calorie Row

Rest 4 Minutes 

15 Hang Power Cleans (135/95)
15 Burpees Over Rower
15/12 Calorie Row

Derrick Ball