AMRAP 20:
200m Run
7 Double Dumbbell Power Clean and Jerks
40 Double-Unders

3 Rounds:
10 Strict Pull-Ups
20 Pushups
30 Sit-Ups
40 Jumping Lunges
30 Sit-Ups
20 Pushups
10 Strict Pull-Ups

Rest 3:00 between rounds

AMRAP 20:
20 Dumbbell Clean and Jerks (50/35)
20 Box Jump Overs (24″/20″)
20 Goblet Squats (50/35)
20 Sit Ups

For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge

AMRAP 20:
5 Strict Pull-ups
10 Push-ups
15 Air Squats

Minutes 0-10: Wear Pack or Weight Vest
Minutes 11-20: Bodyweight

Mark Venanzi Workout Request

"Fat Amy"
For Time:
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats

5 Rounds:
Minute 1: Work
:20 Seconds Max Dumbbell Floor Press
:20 Seconds Dumbbell Hold at Extension
:20 Seconds Max Push-ups
Minute 2: Rest

Climb the Ladder for 15:00:
2 Double Dumbbell Power Cleans
2 Double Dumbbell Thrusters
30 Double-Unders
4’s + 30 Double-Unders
6’s + 30 Double-Unders

Continue to add (2) reps per round.

On the 6:00 x 5:
200m Run
15 Burpees
200m Run

For Time:
50 Wallballs or Single Dumbell Thrusters
40 Single Dumbbell Hang Clean & Jerk
30 Single Dumbbell Box Step-ups
1,000 Meter Run
30 Single Dumbbell Box Step-ups
40 Single Dumbbell Hang Clean & Jerk
50 Wallballs or Single Dumbell Thrusters

For Time:
20 Strict Pull-Ups
400m Run
40 Double Dumbbell Power Cleans
800m Run
40 Double Dumbbell Push Jerks
400m Run
20 Strict Pull-Ups

On the 3:00 x 7 Rounds:
12 Alternating Dumbbell Power Snatches
6 Burpees over Dumbbell
12 Dumbbell Step-Back Lunges
6 Burpees over Dumbbell

AMRAP 20:
40 Air Squats
20 Pushups
10 Reverse Burpees

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