5 Rounds:
15 Kettlebell Swing (53/35)
400 Meter Run
40 Double Unders
Overhead Squat
Build to a Heavy Single
2 Rounds:
25 Overhead Squats (95/65)
50/35 Calorie Bike
Death By... Clean and Jerks (95/65) 1 Rep on the 1st Minute 2 Reps on the 2nd Minute 3 Reps on the 3rd Minute 4 Reps... *When eliminated, athletes must perform 8 burpees on the minute until 25 minutes*
For Time:
Buy-In: 1 Mile Run
21-15-9:
Deadlifts (155/105)
Box Jump Overs (24/20)
Toes to Bar
Cash-Out: 1 Mile Run
Thruster
Build to a Heavy 5
3 Rounds:
4 Minute Bike Calories
3 Minute Wallballs (20/14)
2 Minute Burpees
Weighted Pull Ups
4 sets of 5
AMRAP 15:
200 Meter Run
15 Slam Balls (30/20)
100’ Bear crawl/handstand walk
"Always Remembered"
Teams of 2:
Buy-In: 2001 Meter Row
4 rounds:
9 Rope Climbs
11 Bear Complexes (95/65)
Cash-Out: 2977 Meter Row
Bear Complex:
1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Back Rack Push Press
EMOM x 10
- 3 Power Snatches-
(Snatches must be touch and go,
increase weight every two rounds)
AMRAP 18:
20 Dumbbell Snatches (50/35)
20/15 Calorie Bike
20 Dumbbell Box Step-Ups (24″/20″)
20 Pull-ups
For Time:
800 Meter Run
50 Barbell Thrusters (45/35)
800 Meter Run
50 Burpees
800 Meter Run
50 Barbell Thrusters (45/35)
5 Rounds:
21/15 Calorie Bike
15 Wallballs (20/14)
9 Strict Handstand Push-ups
Teams of 3
For Time (30 Minute Cap):
100/70 Calorie Row
100 Box Jump Overs (24/20)
100 Power Snatches (95/65)
10 Rope Climbs (15′)
100 Power Snatches (75/55)
100 Box Jump Overs (24/20)
100/70 Calorie Row
Build to a Heavy Complex:
1 Power Clean
1 Hang Squat Clean
1 Squat Clean
3 Rounds:
400 Meter Run
7 Power Cleans
7 Hang Squat Cleans
7 Squat Cleans
Barbell: 95/65
Split Jerk
Build to a Heavy 1
AMRAP 12:
10 Strict Presses (95/65)
25 Double Unders
10 Strict Pull-ups
25 Double Unders
On the Minute x 10 (5 Rounds)
Odd: 8 Dumbell Incline Bench
Even: 8 Barbell Bent Over Row
- Increase weight every round -
30-20-10:
Dumbell Power Snatch (50/35)
Wallballs (20/14)
Directly Into…
10-20-30:
Burpees
Calorie Row
Every 5 Minutes x 5 Rounds:
400 Meter Run
12/9 Calorie Bike
15 Toes to Bar
5 Rounds
25 Kettlebell Swings
20 Kettlebell Sumo Deadlift High Pulls
15 Kettlebell Goblet Squats
10 Box Jumps
100m Run or 5 Cals Bike/Row
Kettlebell: 53/35
Box: 24"/20"
Reverse Lunges
Build to a Heavy Set of 6 (each leg)
AMRAP 15:
100′ Walking Lunge
200 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
400 Meter Row
Teams of 3
3 Rounds (30 Minute Cap):
400 Meter Team Run
100/70 Calorie Bike
Directly Into…
21 Clean and Jerks (75/55)
21 Clean and Jerks (95/65)
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
Bench Press
4 Rounds of 8 Reps
For Time:
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches (95/65)
1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Air Squats
Teams of 2
3 Rounds:
200 Meter Run
400 Meter Run
600 Meter Run
Each athlete does each interval.
Rest while your partner works.