For Time:
Buy-In: 1 Mile Run
Directly Into 3 Rounds:
100' Walking Lunge
30 Dumbbell Snatches (50/35)
On the 2:00 x 6 Sets:
6 Front Squats
AMRAP 7:
4 Chest To Bar Pull Ups
8 Front Squats (135/95)
12/9 Calorie Bike/Row
16 Toes to Bar
Rest 3 Minutes
AMRAP 7:
4 Chest To Bar Pull Ups
8 Front Squats (115/85)
12/9 Calorie Bike/Row
16 Toes to Bar
RX+: Bar Muscle Ups
AMRAP 20
400m Run
20 Wall Balls (20/14)
20 Single DB Step Ups (24/20)
For Time:
400 Meter Run
30 Kettlebell Swings (53/35)
20 Pull-Ups
1,000m Row
20 Pull-Ups
30 Kettlebell Swings (53/35)
400 Meter Run
Alternating On the Minute x 10
Odd Minute: 3 Snatches
Even Minute: 3 Overhead Squats
AMRAP 15:
10 Power Snatches (95/65)
25 Double Unders
10 Burpees
25 Double Unders
4 Rounds
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24/20)
- If not bodyweight, choose moderate weight. -
Build To A Heavy Complex
3 Power Cleans
2 Hang Power Cleans
1 Push Jerk
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (95/65)
Rest 1 Minute Between Rounds
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters
10 Rounds:
200 Meter Run
9 Burpees
Midline
3 Giant Sets
5 V-Ups
10 Sit-ups
:15 Hollow Hold
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)