10-20-30:
Single Arm Alternating Dumbbell Power Snatches
Single Arm Dumbbell Hang Clean and Jerks
Bike Calories (Ladies 7-14-21)
Dumbbell: (50/35)
“Team Barbara”
Teams of 2
AMRAP 20:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Barbell Complex
Build to a Heavy Complex
1 Power Clean
1 Front Squat
1 Push Jerk
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (115/85)
Rest 3 Minutes
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (135/95)
AMRAP 3:
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell (155/105)
AMRAP 18:
100′ Walking Lunge
1 Rope Climb
15 Slam Balls (30/20)
1 Rope Climb
Overhead Press
Every 1:30 x 6
2 Push Press
2 Push Jerks
For Time:
2 Rounds
10 Push Presses (95/65)
20 Single Dumbbell Box Step-ups
30 Burpees
40/32 Calorie Row
Deadlift
Build to a Heavy Set of 5
AMRAP 13:
Buy In: 800m Run
Directly Into…
5 Deadlifts (185/135)
15 AbMat Sit-ups
25 Double Unders
5 Rounds:
9 Pull Ups
15 Box Jump Overs (24/20)
Directly Into…
5 Rounds:
9 Power Snatches (75/55)
15 Calorie Bike/Row
For Time:
50 Medball Squat Cleans (20/14)
25 Push-ups
100 Double Unders
40 Medball Squat Cleans (20/14)
20 Push-ups
80 Double Unders
30 Medball Squat Cleans (20/14)
15 Push-ups
60 Double Unders
Teams of 3
4 Rounds:
4:00 Row for Calories
3:00 Lateral Burpees over Barbell
2:00 Deadlifts (185/135)
No Rest Between Rounds
Thruster
Build to a Heavy Set of 5
“Fran”
21-15-9:
Thrusters (95/65)
Pull-ups
On the 4:00 x 6 Rounds:
15 Russian Kettlebell Swings (70/53)
50′ Walking Lunge
15/12 Calorie Bike
AMRAP 20:
20 Wallballs (20/14)
20 Single Arm DB Power Snatches
20 Box Jumps (24″/20″)
20 Single Arm DB Push Presses
20/15 Calorie Row
Dumbbell- 50/35
Buy-In: 600m Run
5 Rounds:
10 Alternating Dumbbell Power Snatches
10 Single Dumbbell Box Step-ups
100′ Single Dumbbell Farmers Carry
Cash-Out: 600m Run
Dumbbell: 50/35
Box: 24/20
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
1,000 Meter Row
30 Toes to Bar
Into…
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (95/65)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (115/85)
21 Burpee Box Jump Overs (24/20)
21 Clean and Jerks (135/95)
Team of 2
AMRAP 25:
3 Wallballs (20/14)
3 Kettlebell Swings (53/35)
3 Calorie Bike
6 Wallballs (20/14)
6 Kettlebell Swings (53/35)
6 Calorie Bike
9 Wallballs (20/14)
9 Kettlebell Swings (53/35)
9 Calorie Bike
…
Climb By 3’s Each Round
Athletes switch after completing a full round
Power Snatch
Build to a Moderate Set of 3
On the 4:00 x 5 Rounds:
300/250 Meter Row
20 AbMat Sit-ups
5 Power Snatches (95/65)
Buy-In: 15 Clusters (115/85)
3 Rounds:
21/15 Calorie Row
15 Pull-ups
Cash-Out: 15 Clusters (115/85)
Strict Press
5 Sets of
5 Strict Press*
*Increasing in weight each set
AMRAP 12
10 Strict Presses (95/65)
25 Double Unders
10 Burpees
25 Double Unders
On the 5:00 x 5 Rounds:
7 Deadlifts (155/105)
20 Alternating Jumping Lunges
7 Deadlifts (155/105)
200Meter Shuttle Runs
For Time:
21 Push Presses (95/65)
5 Rounds of “Strict Cindy”
15 Push Presses (95/65)
3 Rounds of “Strict Cindy”
9 Push Presses (95/65)
1 Rounds of “Strict Cindy”
*1 Round of Cindy:
5 Pull-ups
10 Push-ups
15 Air Squats