Tag Archive for: RANKEL

We’re on a Holiday Schedule today! And just like we do every year we will have three different workouts for the three different classes

WORKOUTS for Monday 7/4/2022


20 deadlifts, 60/88/125kg
400m run
20 kettlebell swings, 16/24/32kg
400m run
20 overhead squats, 20/35/52kg
400m run
20 burpees
400m run
20 chest-to-bar pullups
400m run
20 box jumps, 12/20/24″
400m run
20 dumbbell squat cleans, 2×20/35/50lbs
400m run

10am “THE SEVEN”

Seven rounds for time of:
7 handstand pushups
7 thrusters, 29/43/61kg
7 knees-to-elbows
7 deadlifts, 55/78/112kg
7 burpees
7 kettlebell swings, 16/24/32kg
7 chest-to-bar pullups

11am “RANKEL”

AMRAP in 20 minutes:
6 deadlifts, 43/70/102kg
7 burpee-pullups

Post results to whiteboard!