Build to a Heavy Complex
2 Hang Power Clean
1 Power Clean
3 x AMRAP 4:
15 Slam Balls (20/10)
21 Power Cleans
27/21 Cal Row
Rest 4 Minutes Between Rounds
Round 1: 115/85
Round 2: 95/65
Round 3: 75/55
"Seb"
For Time:
400 meter run
14 burpee box jumps
14 toe to bar
400 meter run
14 pull-ups
14 dips/push ups
400 meter run
14 pull-ups
14 dips/push ups
400 meter run
14 burpee box jump
14 toe to bar
400 meter run
3 Rounds:
3 Wall Walks
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)
70/50 Calorie Bike/Row
3 Rounds:
3 Wall Walks
5 Strict Pull-Ups
10 Double Dumbbell Strict Presses
10 Single Dumbbell Bent Over Rows (Each Arm)
Teams of 3 or 4
AMRAP 9
Max Meter Run
Directly Into...
AMRAP 9
Max Meter Row
Directly Into...
AMRAP 9
Max Cal Bike
For Time: (NO REST between sections)
Run 800m
Directly into...
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean (185/135)
Run 800m
Directly into...
15 Rounds:
5 Wall Balls 20/14
3 Burpees
1 Power Clean (185/135)
TIME CAP: 35 Min
Skill Work (10 Minutes)
Double Unders
On the 4:00 x 5 Rounds:
25/20 Calorie Assault Bike
50 Double Unders
5 Deadlifts
*Build in Deadlift Weight*
Front Squat:
Every :30 seconds for 20 Rounds
2 Front Squats
3 Rounds:
21/15 Calorie Row
15 Pull-ups
Directly Into…
3 Rounds:
21 Russian Kettlebell Swings (53/35)
15 Thrusters (95/65)
Single Arm Dumbbell Strict Press
5 Sets of 8 each side
3 Rounds For Time
400 Meter Run
21 Hand Release Push Ups
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
Barbell: 95/65
3 Rounds:
100′ Bear Crawl
20 Slam Balls (20/10)
30/21 Calorie Bike
In teams of 3
For time (30 minute cap)
60 clean & jerks 95/65
400m run
10 rope climbs
400m run
100 lateral barbell burpees
400m run
10 rope climbs
400m run
60 clean & jerks (95/65)
Hang Power Snatch
Build to a Heavy 3
On the 5:00 x 4 Rounds:
20 Single Arm Dumbbell Snatches (50/35)
40 Air Squats
20/15 Calorie Row
Weighted Strict Pull-ups
Build to a Heavy Single
4 Rounds:
10 Strict Pull-ups
200 Meter Run
30 AbMat Sit-ups
200 Meter Run
Teams of 3
AMRAP 7:
50 Bench Press (115/85)
50 Bench Press (135/95)
Max Bench Press (155/105)
Rest 3 Minutes
AMRAP 7:
50 Front Squats (115/85)
50 Front Squats (135/95)
Max Front Squats (155/105)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (155/105)
50 Deadlifts (185/135)
Max Deadlifts (225/155)
For Time:
50/35 Calorie Bike/Row
125 Double Unders
2k Row
125 Double Unders
50/35 Calorie Bike/Bike
Midline:
(3 Rounds)
30 Flutter Kicks
10 Dumbbell Bent Over Rows (Each Side)
Strength
On the 1:30 x 5
3 Push Press
2 Push Jerk
1 Split Jerk
3 Rounds:
400 Meter Run
12 Burpee Box Jumps (24/20)
15 Thrusters (95/65)
5 Rounds:
1 Minute Slamballs (20/10)
1 Minute Hang Power Snatch (75/55)
1 Minute Bike Calories
1 Minute Rest
Deadlifts
EMOM x 12
3 reps
*Increase weight every minute*
15-12-9-12-15:
Toes to Bar
Deadlifts (165/115)
Lateral Barbell Burpees
Bulgarian Split Squat
Build to a Heavy 8 (each leg)
5 Rounds
20/15 Calorie Bike
20 Single Dumbbell Step-back Lunges (50/35)
20 10 Meter Shuttle Sprints
Bench Press
4 Sets of 10
AMRAP 20:
75 Wallballs (20/14)
60/45 Calorie Row
45 Ab-Mat Sit Ups
30 Box Jump Overs (24/20)
15 Bar Muscle-Ups / Burpee Pull Up