18 Minute AMRAP
30 Box Jumps (24/20)
15 Pull Ups
30 Double Unders
15 Push Ups
5 x AMRAP 4:
400 Meter Run
Max Rounds “Macho Man” (95/65) Rest
1 Minute Between
1 Round of "Macho Man"
3 Power Cleans
3 Front Squats
3 Push Jerks
Incline Bench Press
Build To A Heavy Set of 5 Reps
AMRAP 16:
Max Calorie Bike/Row
[0:00] 21 Russian Kettlebell Swings
[2:00] 21 AbMat Sit-ups
[4:00] 21 Russian Kettlebell Swings
[6:00] 21 AbMat Sit-ups
[8:00] 21 Russian Kettlebell Swings
[10:00] 21 AbMat Sit-ups
[12:00] 21 Russian Kettlebell Swings
[14:00] 21 AbMat Sit-ups
4 Rounds For Time:
40 Double Unders
30/24 Calorie Row
20 Alternating Dumbbell Snatches (50/35)
Front Squat
Build To A Heavy Set of 3
3 Rounds For Time:
800 Meter Run
21 Thrusters (95/65)
2 Rounds For Time:
1,000 Meter Row
20 Deadlifts (155/105)
30 Burpees
Every 1:30 x 6 Rounds
3 Clean and Jerks
Every 4 Minutes x 5 Rounds:
30 Air Squats
12/9 Calorie Bike
7 Clean and Jerks (95/65)
Build To A Heavy Single
1 Hang Snatch
AMRAP 18:
24/20 Calorie Bike
200 Meter Run
16 Hang Power Snatches (75/55)
50-40-30-20-10
Air squats
Sit-ups
Double Unders
Push-ups
Barbell Reverse Lunges
Build To A Heavy Set of 5 (Each Leg)
4 Rounds
AMRAP 4:
400 Meter Run
20 Medball Lunges (20/14)
Max Calorie Row
Rest 2 Minutes
EMOM 5:
10 Bent Over Rows
21-15-9:
Power Cleans (115/85)
Burpees
Directly into:
21-15-9:
Push Presses (115/85)
Kettlebell Swings (53/35)
Thrusters
Build To A Heavy Set of 5
10 Rounds
10 Wall Balls (20/14)
200 Meter Run
For Time:
800 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
400 Meter Run
30 Chest to Bar Pull-ups
400 Meter Run
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
800 Meter Run
Romanian Deadlift
Build To A Heavy Set of 6
12-9-6
Deadlifts
Burpees
50/40 Calorie Bike/Row
12-9-6
Deadlifts
Burpees
50/40 Calorie Bike/Row
12-9-6
Deadlifts
Burpees
FITNESS: 155/105
AMRAP 24
60/48 Calorie Bike
40 Step-Back Lunges
20 Russian Kettlebell Swings (70/53)
Bench Press 5 Sets of 5 Reps
For Time:
1,000/800 Meter Row
100 Sit-ups
1,000/800 Meter Row
100 Double Unders
1,000/800 Meter Row
5 Rounds:
AMRAP 3
6/5 Calorie Bike
6 Power Cleans
6 Push Press
Rest 1:00
BB: 115/85
Overhead Squats
Build To A Heavy Set of 5
10-9-8-7-6-5-4-3-2-1:
Overhead Squats (75/55)
Burpees
*200 Meter Run After Each Round
5 Rounds
Minute 1: Box Jumps (24/20)
Minute 2: Wall Balls (20/14)
Minute 3: Row/Bike Calories
Minute 4: Rest
For Time:
1 Mile Run
40 Hang Power Snatches 75/55
40 Front Rack Step-Back Lunges 75/55
800 Meter Run
30 Hang Power Snatches 75/55
30 Front Rack Step-Back Lunges 75/55
400 Meter Run
20 Hang Power Snatches 75/55
20 Front Rack Step-Back Lunges 75/55