6 / 30 / 2016

Register for the Knights Knation 5th Anniversary Throwdown!!

4 Sets
Box Push x 100 ft
Front Rack KB Carries x 100 ft

For time
50 Calorie Row or 400m Run
50 Russian Swings (2/1.5)
50 Alternating Pistols
50 Push-ups
50 Calorie Row or 400m Run

6 / 29 / 2016

Register for the Knights Knation 5th Anniversary Throwdown!!

Floor Press
Work to a heavy single

If you’re uncomfortable with the floor press you may sub normal bench press.

12 min Amrap
7 Hang Power Cleans (115,75)
7 S20H (115,75)
7 T2B

6 / 28 / 2016

Register for the Knights Knation 5th Anniversary Throwdown!!

1) Tall Kneeling to Standing
4 x 4 ea.
2) Bottoms up KB Waiter Carry
4 x 50 ft ea.

5 Rounds
200 Meter Run
10 Burpees
10 Box Jump Overs (24,20)
Rest 2:00 between rounds

6 / 25 / 2016

2 Person Teams
50-40-30-20-10

Walking OH Lunge (45,25)
Pushups
Run 200m between rounds

6 / 22 / 2016

Register for the Knights Knation 5th Anniversary Throwdown!!

1) Speed Bench Press
9 x 3 @55% Change grip every 3 sets (close, med, wide)
2) JM Presses
3 x 12-15

4 Rounds
21 Wallballs (20,14)
15 Hang Power Cleans (135,95)
9 Pull-ups