1 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Dumbbell Thrusters
Burpees
Into…
1 Mile Run

AMRAP 18:
10 Sit Ups
20 Alternating Dumbbell Power Snatches
60 Double-Unders

3 Rounds, Not for Time:
50 4-Count Weighted Flutter Kicks
40 Single Arm Bent Over Rows (20 each)
30 Weighted Glute Bridges
20 Weighted Sit-Ups

On the 0:00…
Round #1:
5 Rounds of “Cindy”
50 Single Dumbbell Power Cleans

On the 8:00…
4 Rounds of “Cindy”
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of “Cindy”
30 Alternating Single Arm Squat Clean Thrusters

*1 round of Cindy: 5 pull-ups, 10 push-ups, 15 air squats

AMRAP 15:
3 Front Plank Pushups
3 Turkish Sit-Ups
3 Weighted Glute Bridges
6’s, 9’s, 12’s…

AMRAP 15:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges

For Time:
100 DU, 50 Sit-Ups, 400m Run
80 DU, 40 Sit-Ups, 400m Run
60 DU, 30 Sit-Ups, 400m Run
40 DU, 20 Sit-Ups, 400m Run
20 DU, 10 Sit-Ups, 400m Run

Happy Easter!

"Deck of Cards"
Complete the Deck For Time

Suit determines the exercise:
Hearts = Push-Ups
Diamonds = Sit-Ups
Clubs = Air Squats
Spades = Lunges

Card value determines the number of reps
Face Cards = 10
Aces = 11
Jokers = 15 Burpees

5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell Squats

*Power Snatches change arms every rep
*OHS change arms as athlete chooses

AMRAP 15:
3 Front Plank Pushups
3 Strict Pull-Ups
3 Turkish Sit-Ups
3 Weighted Glute Bridges
6’s, 9’s, 12’s…

For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB

AMRAP 20:

400 Meter Run

20 Jumping Lunges

AMRAP 15:

45 Double-Unders

30 Dumbbell Reverse Lunges

15 Sit-Ups

4 Rounds (20:00 Total)
:40s Weighted Hollow Hold, :20s Rest
:40s Romanian Deadlifts, :20s Rest
:40s Single Arm OHS Hold (L), :20s Rest
:40s Single Arm OHS Hold (R), 1:20 Rest

Completed with a dumbbell or pack.

AMRAP 15:
10 Single Arm Dumbbell Clean and Jerk
30 Double-Unders
10 Push Ups
30 Double-Unders

5 x 3:00 AMRAP,
Resting 1:00 between:

AMRAP 3:
6 Burpees
8 Dumbbell/ Odd-Object Thrusters
10 Lateral Over-And-Back DB Hops*

*New standard: Hopping over and back = 1 rep)

On the 5:00 x 6 Rounds:
15 Pushups
15m Walking Lunge
400m Run

AMRAP 12
12 Goblet Squats
12 Burpees
12 Sit-Ups
12 Single Arm DB Snatches

AMRAP 20:
5 Strict Pull-Ups
10 Pushups
15 Air Squats
30 Double-Unders

Part A) On the 0:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Hang Dumbbell Snatches=

Part B. On the 7:00…
3 Rounds:
20 Jumping Lunges
20 Single Arm Power Cleans=

Part C. On the 14:00…
3 Rounds:
20 Jumping Lunges
20 Singe Arm Dumbbell Thrusters

On all dumbbell movements, alternate hands every 5 repetitions.