Teams of 3:
7 Minute AMRAP:
150/100 Calorie Bike
Max Overhead Squats (95/65)
Rest 3 Minutes
6 Mininute AMRAP:
120/80 Calorie Bike
Max Hang Squat Cleans (95/65)
Rest 3 Minutes
5 Minute AMRAP:
90/60 Calorie Bike
Max Thrusters (95/65)
AMRAP 20:
200 Meter Run
20/14 Calorie Row
2 Rounds of Strict “Cindy”
1 Rd of Strict Cindy = 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts
Barbell: 185/155
For Time:
1,000 Meter Row
Directly Into…
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (50/35)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (50/35)
5 Burpee Box Jumps (24/20″)
Front Squat
Build to a Heavy Single
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats
Barbell: (135/95)
4 Rounds:
30/21 Calorie Bike
15 Toes to Bar
7 Power Clean and Jerks (115/80)
AMRAP 15:
30/21 Calorie Bike
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
15 Goblet Squats (70/53)
3 Rounds:
800 Meter Run
30 Deadlifts (115/80)
30 Lateral Barbell Burpees
Overhead Squat
Build to a Heavy Set of 3
“Denim”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (95/65)
6 Rounds:
21/15 Calorie Bike
150′ Farmers Carry (53’s/35’s)
9 Toes to Bar
5 Rounds:
AMRAP 3:
3 Power Cleans (135/95)
6 Push-ups
9 Air Squats
Rest 1 Minute Between Rounds
3 Rounds
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds
15-12-9:
Power Snatch (95/65)
Box Jump Overs (24”/20″)
Directly Into…
15-12-9:
Overhead Squats (95/65)
Lateral Barbell Burpees
5 Rounds:
Max Bench Press (3/4 Bodyweight)
Max Strict Pull-Ups
Rest 3 Minutes Between Rounds
Teams of 3
For Time:
600 Meter Run (50/35)
6 Rope Climbs
20 Squat Cleans (95/65)
600 Meter Run (50/35)
9 Rope Climbs
35 Squat Cleans (95/65)
600 Meter Run (50/35)
12 Rope Climbs
50 Squat Cleans (95/65)
3 Rounds:
24/17 Calorie Row
21 Wallballs (20/14)
18 Alternating Dumbbell Snatches (50/35)
15 Lateral Burpees over Dumbbell
AMRAP 6
10 Slam Balls (15/10)
5/5 Plate Side Lunges
100m Run or 15/9 Cal Machine
Rest 2 Min
AMRAP 6
10 Push-Ups
5/5 Plate Reverse Lunges
10 Hollow Rocks
Rest 2 Min
AMRAP 6
100m Run or 10/7 Calorie Machine
20 Mountain Climbers
Rest 2 Min
AMRAP 6
100m Run or 10/7 Calorie Machine
12 Burpees
Plate: 25/15
AMRAP 18:
30/21 Calorie Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (50’s/35’s)
15 Dumbbell Front Squats (50’s/35’s)
FITNESS
“Doorbell”
AMRAP 18:
30/21 Calorie Bike
15 Strict Pull-ups
15 Dumbbell Deadlifts (35’s/25’s)
15 Dumbbell Front Squats (35’s/25’s)
Power Clean & Push Jerk
Build to a Heavy Single
“Grace”
For Time:
30 Clean & Jerks (135/95)
2 Rounds:
200 Meter Run, 26 Hand Release Push-ups
200 Meter Run, 26 Kettlebell Swings (53/35)
200 Meter Run, 26 AbMat Sit-ups
200 Meter Run, 26 Deadlifts (75/55)
200 Meter Run, 26 Air Squats
200 Meter Run, 26 Box Jumps (24/20)