On the 4:00 x 5 Rounds:
9 Box Jump Overs (24/20)
4 DB man makers
12/9 Calorie Assault Bike
Dumbbell Pounds - 50's/35's
Deadlift
10-8-6-4-2
For Time:
21-15-9
Deadlift 225/155
400m Run
2,000m Row
Directly Into…
10 rounds of the “Chief”
1 round of the Chief = 3 Power Cleans/6 Push-ups/9 Air Squats
Rx @ 135/95
AMRAP 15:
Buy In: 75/50 Calorie Bike
Then…
3 Wallballs, 3 Burpees
6 Wallballs, 6 Burpees
9 Wallballs, 9 Burpees
…
Up By 3’s Until Time Cap
Rx/Px: (20/14)
3 Rounds:
800 Meter Run
21 Toes to Bar
30 Dumbbell Snatches (50/35)
Today’s Schedule: 8am, 12pm, 4:30pm, and 5:30pm only.
21-15-9 Mens
15-12-9 Womens
Row Calories
Bike Calories
Directly Into…
21 Hang Squat Clean Thrusters
Rx/Px – (135/95)
Fx – (95/65)
Holiday Schedule: Thursday July 4th, 9am and 10am only. Friday July 5th: 8am, 12pm, 4:30pm, and 5:30pm only.
For Time:
Buy in = 1776 meter row
7 rounds
13 ab Mat
4 Man Makers (35/20)
50 ft bear crawl
Buy out = 400 meter kB farmer carry (1 pood / 1/2 pood)
Holiday schedule: Thursday July 4th, 9am and 10am only. Friday July 5th, 8am, 12pm, 4:30pm, and 5:30pm only.
“Nancy”
5 Rounds
400 Meter Run
15 Overhead Squats (95/65)
AMRAP 4:
27 Hang Power Cleans (95/65)
27 Burpees Over Bar
27/21 Calorie Row
Rest 4 Minutes
21 Hang Power Cleans (115/85)
21 Burpees Over Bar
21/15 Calorie Row
Rest 4 Minutes
15 Hang Power Cleans (135/95)
15 Burpees Over Bar
15/12 Calorie Row
Front Squat Complex
Build to a Heavy:
1 Pausing Front Squat + 1 Front Squat
For Time:
1,000 Meter Run
50 Thrusters (45/35)
30 Pull-ups
4 Rounds:
500 Meter Row
35 AbMat Sit-ups
20 Kettlebell Swings (70/53)
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)