2 Rounds
On the 15:00:
800m Run
60/40 Calorie Bike
40/30 Calorie Row
200m Wallball Run (20/14)
Push Press
Build to a Heavy Set of 5
5 Rounds:
21 Deadlifts
12 Push Presses
Barbell: 95/65
21-18-15-12-9:
Kettlebell Swings (53/35)
200 Meter Run
Goblet Front Squats (53/35)
200 Meter Run
EMOM x 20
Station 1: 75ft Prowler Push (90/45)
Station 2: 100ft Dumbbell Farmers Carry (50’s/35’s)
Station 3: 250m Row
Station 4: Tire Fips
4 Rounds:
1 Minute Toes to Bar
1 Minute Power Snatches (75/55)
1 Minute Push Press (75/55)
1 Minute Calorie Bike
Rest 2 Minutes Between Rounds
3 rounds of:
50' HS Walk/Bear Crawl
40 Double Unders
30 DB Snatch (50/35)
Barbara
5 Rounds For Time
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
3 Minutes Rest
Time each round. Score is total time to complete the workout.
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)