5 Rounds:
15 Kettlebell Swings (53/35)
15/12 Calorie Bike
Directly Into…
5 Rounds:
20 AbMat Sit-ups
200 Meter Run
Teams of 3
4 Rounds For Time (30 Minute Time Cap):
800m Run
60-50-40-30:
Deadlifts
Front Squats
Jerks
Barbell Weights:
75/55 – 95/65 – 115/85 – 135/95
Power Snatch
Build to a Heavy Set of 5
6 Rounds:
8 Power Snatches (95/65)
8 Lateral Barbell Burpees
AMRAP 6:
1 Rope Climb
6 Hang Power Cleans (135/95)
18/12 Calorie Bike
Rest 6 Minutes
AMRAP 6:
1 Rope Climb
6 Hang Power Cleans (95/65)
18/12 Calorie Bike
For Time:
27-21-15-9
200m Run
Wallballs (20/14)
Box Jumps (24/10)
For Time:
2,000 Meter Row
*Every 2:00 Min, including 0:00*
8 Burpees
Midline Work
3 Rounds:
10 V-Ups
15 Glute Bridges
20 Hollow Rocks
- Rest 1 min b/t -
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