Every Minute On The Minute x 10
Odd: 5 Bench Press
Even: 12 Push Ups
7 Rounds For Time:
250 Meter Row
7 Thrusters
7 Burpees
Barbell: 95/65
On the 3:00 x 7 Rounds:
15 Box Jumps (24″/20″)
12 Kettlebell Goblet Squats
9/7 Calorie Row
Kettlebell: 53/35
On The 1:30 x 8
5 Bent Over Rows
"Helen"
3 Rounds For Time
400 meter Run
21 Kettlebell Swings (1.5/1 pood)
12 Pull-Ups
Front Squat
Build To A Heavy Single
AMRAP 15:
20 Deadlifts (135/95)
20 Wallballs (20/14)
20 Burpees
On the 10:00 x 3 Rounds:
400m Run
30/24 Calorie Row
200m Run
10 DB Snatches (50/35)
4 Rounds For Time:
35 AbMat Sit-ups
25/20 Calorie Bike
15 Push Presses
Barbell: 115/85
Build To A Heavy Complex
1 Hang Power Clean
1 Hang Squat Clean
1 Power Clean
1 Squat Clean
AMRAP 15:
15 Hang Power Cleans (95/65)
30 Double Unders
15 Front Squats (95/65)
30 Double Unders
AMRAP 20:
30 Calorie Bike
20 Hand Release Push-ups
30 AbMat Sit-ups
Overhead Squats
4 Sets of 8 Reps
5 Rounds For Time:
400 Meter Run
15 Overhead Squats
Barbell: 95/65
3 x AMRAP 5:
100 Double Unders
25 Burpees
Max Power Cleans
Rest 5 Minutes Between Sets
Round 1: 95/65
Round 2: 115/85
Round 3: 135/95
Back Squat
5 Sets of 5 Reps
For Time:
30 Goblet Squats
40 Single Arm Push Press
50 Calorie Row
40 Single Arm Push Press
30 Goblet Squats
Dumbbell: 50/35
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