5 Rounds:
20 Russian Kettlebell Swings (70/53)
35 AbMat Sit-ups
500/400 Meter Row
AMRAP 5:
600 Meter Run
1 Round:
10 Push-ups
20 Air Squats
Max Power Cleans (135/95)
Rest 3 Minutes
AMRAP 5:
400 Meter Run
2 Rounds
10 Push-ups
20 Air Squats
Max Hang Squat Cleans (135/95)
Rest 3 Minutes
AMRAP 5:
200 Meter Run
3 Rounds
10 Push-ups
20 Air Squats
Max Squat Cleans (135/95)
Strict Press
Every Minute on the Minute for 6 Minutes
2 Strict Press
2 Push Press
2 Push Jerks
For Time:
15-12-9:
Push Press (115/85)
60-40-20 Double Unders
…Directly into…
15-12-9:
Push Jerks (115/85)
60-40-20 Double Unders
Sumo Deadlift
5 Sets of 5 Reps
For Time:
Row 2,000/1,600 Meters
- Every 2:00, 5 Burpees -
On the 2:00 x 5:
10 Pull Ups
Max Calorie Row
Rest 3 Minutes
On the 2:00 x 5:
10 Jumping Lunges
Max Distance Bike
For Time:
1 Mile Run
40 Kettlebell Swings, 40 Goblet Squats, 80 Double Unders
800 Meter Run
20 Kettlebell Swings, 20 Goblet Squats, 40 Double Unders
400 Meter Run
10 Kettlebell Swings, 10 Goblet Squats, 20 Double Unders
Kettlebell: 53/35 Dumbbell: 50/35
3 Rounds:
7 Deadlifts (115/85)
14 Sit-ups
7 Push Presses (115/85)
700/500 Meter Row
3 Rounds:
7 Deadlifts (115/85)
14 Sit-ups
7 Push Presses (115/85)
700/500 Meter Row
3 Rounds:
7 Deadlifts (115/85)
14 Sit-ups
7 Push Presses (115/85)
For Time:
4 Rounds
500/400m Row
20 Reverse Lunges
15 Ab-Mat Sit Ups
10 Burpees
For Time:
800 Meter Run
15-12-9:
Front Squats (95/65)
Chest to Bar Pull-ups
800 Meter Run
15-12-9:
Thrusters (95/65)
Pull-ups
800 Meter Run
On the 2:00 x 5 Sets:
1 Hang Clean Pull
1 Hang Clean High Pull
1 Hang Clean
2 Push Jerks
On the 5:00 x 4 Rounds:
50 Double Unders
5 Power Clean and Jerks (135/95)
15/12 Calorie Assault Bike
Deadlifts
5 Sets of 5 Reps
For Time:
15-12-9
Deadlifts (155/105)
Toes To Bar
...
50/40 Cal Row
...
9-12-15
Deadlifts (155/105)
Toes To Bar
Bench Press
Build to a Heavy 1-3
5 Rounds:
1 Minute Max Burpees
1 Minute Max Kettlebell Swings (53/35)
1 Minute Max Calorie Bike
1 Minute Rest
AMRAP 20:
200 Meter Run
3 Box Jumps, 3 Power Cleans
200 Meter Run
6 Box Jumps, 6 Power Cleans
200 Meter Run
9 Box Jumps, 9 Power Cleans
…
Add 3 Reps Each Round
Box: (24″/20″)
Barbell: (115/85)
4 Rounds
Min 1 – 20 Wall Balls (20/14)
Min 2 – 45 Double Unders
Min 3 – 12/10 Cal Bike
Min 4 – :45 Plank
For Time:
2,000m Row
50 Dumbbell Snatches (50/35)
1 Mile Run
"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Air Squats
Power Clean
Build To a Heavy 1-3
3 Rounds For Time:
15 Hang Power Cleans (115/85)
15 Lateral Barbell Burpees
On The 1:30 for 12 Minutes
5 Overhead Press
- Increase Every 2 Sets -
2 Rounds:
20 Push Jerks (115/85)
2 Rounds of “Cindy”
800 Meter Run
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (155/105)
Finisher:
100m Kettlebell Farmers Carry
100m Kettlebell Front Rack Carry
Back Squat
On the 1:30 x 5 Sets:
6 Reps
Miles B-Day WOD
19 Min AMRAP
600m Run
19 Box Jumps (24"/20")
60 Ab-Mat Sit Ups