Thruster
Build to a Heavy Set of 3
AMRAP 14:
15 Thrusters (95/65)
30 Double Unders
15 Chest to Bar Pull-ups
30 Double Unders
Bench Press
Build to a Heavy Set of 7
AMRAP 12:
4 Strict Pull-ups
8 Dumbbell Strict Presses (35’s/20’s)
12 Medicine Ball Squat Jumps (20/14)
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
Teams of 2, AMRAP 20
50/35 Calorie Row
50 Dumbbell Snatches (50/35)
50/35 Calorie Row
50 Dumbbell Hang Clean and Jerks (50/35)
Reverse Lunge
Build to a Heavy Set of 6 (each leg)
- 10 Minutes -
Teams of 3, AMRAP 25:
15 Slamballs (30/20)
12 Box Step-ups (30/20 to 20″)
9 Burpees
*Switch After Full Rounds
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)