Teams of 3
AMRAP 30:
12/9 Calorie Assault Bike
10 Medicine Ball Squat Jumps (30/20)
5 Power Clean and Jerks
1st 6 Rounds: 75/55
2nd 6 Rounds: 95/65
3rd 6 Rounds: 115/85
4th 6 Rounds: 135/95
Partners cycle through full rounds, one at a time. Weights climb after each partner has gone through twice (6 rounds).
For Time:
1 Mile Run
50 Dumbbell Snatches (50/35)
400 Meter Run (50/35)
30 Pull-ups
20 Burpee Box Jumps (24/20)
For Time:
500 – 400 – 300 – 200 – 100
Meter Row
30 – 25 – 20 – 15 – 10
AbMat Sit-ups
100′ KB Front Rack Walking Lunge After Each Round (1 pood/ 1/2 pood)
Build to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Rx: 95/65
“Helen”
3 Rounds:
400 Meter Run
21 American Kettlebell Swings (53/35)
12 Pull-ups
Back Squat
3 sets of 6
3 Rounds
75 Double Unders
50 Air Squats
25/18 Calorie Row
Deadlift
Build to Heavy Sets of 5 – 3 – 1
15-12-9-6-3:
Deadlifts (155/105)
Barbell Facing Burpees
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Run
75 Box Jump Overs (24/20)
50 Clean and Jerks (95/65)
9 Rope Climbs
50 Clean and Jerks (95/65)
75 Box Jump Overs (24/20)
800 Meter Run
On the 4:00 x 5 Rounds:
20/14 Calorie Bike
10 Lateral Barbell Burpees
5 Power Snatches (95/65)
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (35’s/25’s)
Thruster
Build to a Heavy Set of 3
25 Thrusters (95/65)
400 Meter Run
25 Pull-ups
400 Meter Run
25 Thrusters (95/65)
3 Rounds
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
Hang Power Snatch
Build to a Heavy Single
AMRAP 9
10 Hang Power Snatches (75/55)
30 Double Unders
AMRAP 15:
30/21 Calorie Row
100 Meter Dumbbell Farmers Carry
15 Dumbbell Power Cleans
100 Meter Dumbbell Farmers Carry
Dumbbells: Rx/Px: (50’s/35’s) Fx: (35’s/25’s)
For Time (Teams of 3 | 25 Minute Cap):
250/200 Calorie Bike
Directly Into…
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
For Time:
52 Cards
Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run
5 Rounds On The 5:00
10 Strict Pull-ups
21/15 Calorie Row
10 – 8 – 6 – 4 – 2 Deadlifts
*Build in weight each round
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
Hang Power Clean + Power Clean
Build to a Heavy Complex
For Time:
15 Power Cleans (155/105)
600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105)
200 Meter Run
AMRAP 18:
18/12 Calorie Bike
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
