For Time

50-40-30-20-10
Reverse Lunges
Ab-Mat Sit Ups
20/15 Calorie Row

For Time:
1 Mile Run
50 Pull-ups
30 Squat Clean Thrusters (95/65)

Deadlift
Build to a Mederate Set of 5

On the 4:00 x 6 Rounds:
3 Deadlifts (205/135)
6 Burpee Box Jumps (24’/20″)
9 Kettlebell Swings (53/35)
200m run

"Jackie"
1000m Row
50 Thrusters
30 Pull Ups

Barbell: 45/35

Midline Work:
Tabata - Hollow Body Hold
Tabata - Plank

Power Snatch
Build to a Moderate Set of 5

AMRAP 21:
21 Power Snatches (95/65)
21 Box Jump Overs (24″/20″)
21 Overhead Squats (95/65)
21 Toes to Bar

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (135/95)
27/21 Calorie Row

Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (115/85)
27/21 Calorie Row
Rest 5 Minutes

AMRAP 5:
15 Lateral Barbell Burpees
21 Power Cleans (95/65)
27/21 Calorie Row

On the Minute:
7 Goblet Thrusters (single DB)
7 Single Arm Alternating DB Power Snatches
7 Burpees

For as long as possible
After 10 rounds, add (1) rep to each movement.

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