Every 1:30 x 6 Rounds
3 Front Squat + 3 Push Press
5 Rounds
20/15 Row Calories
10 Thrusters (95/65)
EMOM 18 (6 Rounds)
Minute 1: 12/10 Calorie Assault Bike
Minute 2: 20 Ab Mat Sit Ups
Minute 3: 15 Hand Release Push Ups
Build To a Heavy Set of 3
Power Snatch
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
400m Run
For Time:
1500/1200m Row
100 Double Unders
50 Wallballs (20/14)
100 Double Unders
1500/1200m Row
Every 1:30 x 6 Rounds
1 Deadlift
1 Hang Power Clean
1 Push Jerk
AMRAP 15
12 Box Jump Overs
12 Deadlifts
9 Bar Facing Burpees
9 Hang Power Cleans
6 Strict Pull-ups
6 Push Jerks
Box: 24"/20"
Barbell: (135/95)
For Time:
25-20-15-10-5
Deadlifts
Ab-Mat Sit Ups
Burpees
Strength TBD
4 Rounds For Time:
21/15 Calorie Row
15 Box Jump Overs (24"/20")
7 Power Cleans (115/85)
On the 5:00 x 6 Rounds:
400m Run
21 Hand Release Push-ups
12 Kettlebell Swings (53/35)
On the Minute x 10 Sets:
1 Pausing Overhead Squat (3 Sec)
For Time:
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Directly Into...
15-12-9
Thrusters (95/65)
Pull-ups
AMRAP 3:
50 Double Unders
21 Burpees
Max Power Cleans (95/65)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
18 Burpees
Max Power Cleans (115/85)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
15 Burpees
Max Power Cleans (135/95)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
12 Burpees
Max Power Cleans (155/105)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
9 Burpees
Max Power Cleans (185/135)
Strength
On the 1:30 x 6
5 Push Press
AMRAP 20:
20 Wallballs (20/14)
20 Box Jumps (24"/20")
20 Push Presses (75/55)
20/14 Calorie Row
200 Double Unders
150 Abmat Sit-ups
100 DB Snatch
AMRAP 20
3 Clean and Jerks (135/95)
1 Round of Cindy
On the Minute x 10:
3 Back Squats
4 Rounds:
15 Reverse Lunges (Each Side)
30 Double Unders
15 Burpees
30 Double Unders
AMRAP 20:
20 Kettlebell Swings (53/35)
20 Wallballs (20/14)
200m Row
Accessory
3 Rounds
3 Wall walks
30 sec handstand hold
Power Cleans (Touch N' Go)
Build To A Heavy 3
AMRAP 4:
6 Rounds of "The Chief" (95/65)
Max Calorie Bike/Row
Rest 4 Minutes
AMRAP 4:
5 Rounds of "The Chief" (115/85)
Max Calorie Bike/Row
Rest 4 Minutes
AMRAP 4:
4 Rounds of "The Chief" (135/95)
Max Calorie Bike/Row
1 Round of "The Chief":
3 Power Cleans
6 Push-ups
9 Air Squats
6 WEEK CHALLENGE HOME WORKOUT
20 Min AMRAP
30 step ups
30 hand release push ups
30 sit ups
AMRAP 20:
10 Burpees
20 Box Jumps (24"/20")
30/24 Calorie Row
40 Double Unders
6 WEEK CHALLENGE HOME WORKOUT
4 Rounds
22 push ups
22 reverse lunges
400 m run
On the Minute x 10:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
For Time
[15 Minute Cap]:
25 Power Snatches (95/65)
25 Overhead Squats (95/65)
25 Squat Snatches (95/65)
On the Minute:
5 Ab-Mat Sit Ups
6 WEEK CHALLENGE HOME WORKOUT
20 MINUTE AMRAP
5 Burpees
10 Jumping Jacks
15 air squats
AMRAP 4 x 5 Rounds:
500/400 Meter Row
20 Single Dumbbell Push Presses (50/35)
Max Burpee Pull Ups
5 Rounds For Reps:
1 Minute Max Single Dumbbell Alternating Power Snatches (50/35)
1 Minute Max Front Squats (95/65)
1 Minute Max Calorie Row/Bike
1 Minute Rest