Bent Over Rows
3 Sets of 10 Reps
AMRAP 12:
10 Hang Power Cleans
5 Burpees
10 Thrusters
5 Burpees
Barbell: 95/65
Teams of 2
AMRAP 20:
5 Hang Power Snatches (75/55)
10 Jumping Lunges
15/10 Calorie Bike
(Partners Complete Full Rounds Before Switching)
Build To A Heavy Complex
2 Hang Power Cleans
2 Power Cleans
"DT"
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
AMRAP 5:
21 Double-Unders
9 Burpees
1 Minute Rest
AMRAP 5:
Max Meter Row
1 Minute Rest
AMRAP 5:
21 Double-Unders
9 Burpees
Build To A Heavy Complex
3 Push Jerks
2 Push Press
1 Thruster
AMRAP 20:
21 Kettlebell Swings (53/35)
15 Wall Balls (20/14)
9 Slam Balls (20/10)
200 Meter Run
For Time:
800 Meter Run
45/35 Calorie Bike/Row
80 Abmat Sit-ups
200m Run
80 Double Unders
45/35 Calorie Bike/Row
800 Meter Run
Deadlifts
Build To A Heavy Set of 5
On the 5:00 x 5 Rounds:
27 Air Squats
21/15 Calorie Row
15 Hand-Release Pushups
9 Deadlifts (155/105)
Overhead Squat
Every Minute On The Minute For 6Minutes
3 Overhead Squats
AMRAP 12
7 Power Snatch (95/65)
7 Overhead Squat (95/65)
10/7 Calorie Bike
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