AMRAP 20:
400 Meter Run
2 Rope Climbs (15′)
6 Sumo Deadlift High Pulls (95/65)
12 Single Dumbbell Box Step Ups (24/20)
Teams of 2:
Every 10 Minutes x 2 Rounds
1000m Row (Each)
50 Burpees
30 Kettlebell Swings
- You Go, I Go for the burpees and swings -
Overhead Squat
Build To A Heavy Set of 3
AMRAP 16:
400m Run
15 Toes To Bar
9 Overhead Squats (95/65)
Deadlift
Build To A Heavy Set of 5
3 Rounds For Reps:
1 Minute Burpees
1 Minute Deadlifts
1 Minute Double Unders
1 Minute Push Presses
1 Minute Rest
Barbell: 115/85
Bench Press
4 Sets of 10
AMRAP 15
21/15 Calorie Row
15 Push Ups
9 Box Jumps (24/20)
4 Rounds
20 Ab-Mat Sit Ups
15 Wall Balls (20/14)
10 Power Snatches (95/65)
Strength
Odd: 3-Position Clean
Even: 1 Push Press + 1 Push Jerk +1 Split Jerk
For Time:
50 Double Unders
9 Chest To Bar Pull Ups
21 Power Cleans (95/65)
50 Double Unders
9 Chest To Bar Pull Ups
15 Power Cleans (95/65)
50 Double Unders
9 Chest To Bar Pull Ups
9 Power Cleans (95/65)
RX+: (both)
Bar Muscle Ups
Squat Cleans
Team of 2
AMRAP 20:
30 Burpees
40 Sit-ups
50 Walking Lunges
Only one athlete can be working at a time.
If Solo:
AMRAP 20:
10 Burpees
20 Sit-ups
30 Walking Lunges
Team of 2
AMRAP 20:
30 Burpees
40 Sit-ups
50 Walking Lunges
Only one athlete can be working at a time.
If Solo:
AMRAP 20:
10 Burpees
20 Sit-ups
30 Walking Lunges
For Time:
40 Cal Row
30 Front Squats (95/65)
20 Single DB Box Step Ups (24/20)
40 Push Press (95/65)
20 Single DB Box Step Ups (24/20)
30 Front Squats (95/65)
40 Cal Row
Build To A Heavy Complex
1 Snatch Deadlift
1 Snatch Pull
1 Snatch
For Time:
50 Snatches
“2-2-2-3” Intervals Style
35 Double Unders
5 Burpees
Max Snatches
*Workout flow is as follows: AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 2 Rest 2 Minutes AMRAP 3
For Time:
800 Meter Run
30 Pull-ups
30 Wall Ball Shots (20/14)
400 Meter Run
20 Pull-ups
20 Wall Ball Shots (20/14)
200 Meter Run
10 Pull-ups
10 Wall Ball Shots (20/14)
Build To A Heavy Complex
1 Clean Pull
1 Hang Power Clean
1 Squat/Power Clean
30-20-10:
Kettlebell Swings (53/35)
Box Jump Overs (24/20)
Directly Into…
10-20-30:
Power Cleans (95/65)
Lateral Barbell Burpees
21-18-15-12-9-6-3:
Push Press (115/85)
200 Meter Run
Midline:
100 Ab-Mat Sit Ups
* Every 25 reps, :30 plank hold*
On the 1:30 x 7 Sets:
2 Front Squat
4 Back Squats
AMRAP 15:
1 Round of Cindy
1 Dumbbell Power Clean and Jerk
1 Round of Cindy
2 Dumbbell Power Clean and Jerk
1 Round of Cindy
3 Dumbbell Power Clean and Jerk
…
Add (1) Dumbbell Power Clean and Jerk Per Round
On the 5:00 x 6 Rounds:
8 Thrusters (95/65)
10 Box Jumps (24"/20")
400m Run
Build To A Heavy Complex
1 Hang Snatch
1 Snatch
1 Overhead Squat
For Time:
30 Sumo Deadlift High Pulls
30 Front Squats
30 Power Snatches
30 Overhead Squats
* On the Minute: 5 Burpees
* Barbell: 75/55
5 Rounds for Time
200m Run
15 Toes to Bars
15 Push-Ups
Jay Rho Birthday WOD
Build To a Heavy Complex
1 Clean Pull
1 Clean
1 Push Jerk
1 Split Jerk
AMRAP in 12 minutes
3 Squat Cleans (185/125 lb)
12 Dumbbell Push Presses (50's/35's)
30 Double-Unders
Modifications:
Power Cleans (135/95)
3 Rounds
AMRAP 5:
Buy-In: 30/24 Calorie Row
Into Max Rounds:
6 Lateral Dumbbell Burpees
12 Pull Ups
Rest 5 Minutes