5 Rounds
Min 1: Calorie Bike
Min 2: Push-Ups
Min 3: American Kettlebell Swings
Min 4: Double Unders Minute
5: Rest
Partner Workout
For Time:
2,000/1,600 Meter Row
50 Burpees
16 Rounds of “Macho Man” (95/65)
Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
*M/F Pair Row 1,800m
Barbell Bent Over Rows
5 Sets of 10 Reps
4 Rounds For Time
400m Run
20 Box Jumps (24/20)
15 Pull-Ups
24 AMRAP:
20 Wall Balls (20/14)
20/15 Calorie Row
20 AbMat Sit-ups
20 Dumbbell Snatches (50/35)
AMRAP 5:00
21 Power Snatches (75/55)
21 Burpees
21/15 Calorie Assault Bike
Rest 5:00
AMRAP 5:00
15 Power Snatches (95/65)
15 Lateral Barbell Burpees
15/12 Calorie Assault BIke
Rest 5:00
AMRAP 5:00
9 Power Snatches (115/135)
9 Barbell Facing Burpees
9/6 Calorie Assault Bike
Build to a Heavy Complex
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
AMRAP 15:
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
15 Hang Power Cleans (95/65)
30 Double Unders
15 Push Jerks (95/65)
4 Rounds For Time:
18/12 Calorie Row
15 Box Jump Overs (24"/20")
12 Toes to Bar
9 Dumbbell Front Squats (Double 50's/35's)
For Time:
10 Kettlebell Swings
20 Double-Unders
250m Row
20 Kettlebell Swings
40 Double-Unders
500m Row
30 Kettlebell Swings
60 Double-Unders
1000m Row
20 Kettlebell Swings
40 Double-Unders
500m Row
10 Kettlebell Swings
20 Double-unders
250m Row
RX: #75/#53
AMRAP 25:
200 Meter Run
1 Round of “Cindy”
3 Power Clean and Jerks (95/65)
200 Meter Run
1 Round of “Cindy”
6 Power Clean and Jerks (95/65)
200 Meter Run
1 Round of “Cindy”
9 Power Clean and Jerks (95/65) …
[Add 3 Power Clean and Jerks Per Round]
5 Sets:
1 Snatch Grip Deadlift
1 Snatch Pull
1 Power Snatch
AMRAP10
10 Box Jumps (24″/20″)
10 Hang Power Snatches (75/55)
For Time:
400m Run
30 Power Cleans (95/65)
400m Run
30 Front Squats (95/65)
400m Run
30 Thrusters (95/65)
Shoulder To Overhead
1 Rep Max
For Time
27-21-15-9:
Push Jerks (95/65)
Ab-Mat Sit Ups
Calorie Row
For Time:
4 Rounds:
10 Hand Release Push-Ups
10 Alternating Dumbbell Snatches
30 Double Unders
Rest 1 Minute
4 Rounds:
10 Burpees
10 Alternating Dumbbell Cleans
30 Double Unders
Dumbbell: 50/35
On The Minute x 8
1 Front Squat + 1 Back Squat
4 Rounds For Time:
10 Deadlifts (185/125)
20 Single DB Reverse Lunges (50/35)
30 Wallballs (20/14)
For Time:
10-9-8-7-6-5-4-3-2-1:
Overhead Strict Press (75/55)
Pull-Ups
200m Run
(Partner WOD)
AMRAP 25
15/12 Calorie Row
10 Box Jump Overs (24/20)
5 Overhead Squats (115/85) .
- Switch After Full Round. -
On the 2:00 x 5 Rounds
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
8 Rounds For Time:
3 Power Clean and Jerks (135/95)
6 Push Ups
9 Kettlebell Swings (53/35)
On the 2:00 x 5 Rounds
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
5 Rounds For Time:
200m Run
8 Clean and Jerks (135/95)
10 Hand Release Push-Ups
AMRAP 15:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (50/35) (24/20")
12 Single-Arm Dumbbell Snatches (50/35)
Back Squat
6-4-2-2-2-4-6
2 Round For Time:
400m Run
50 Air Squats
40 AbMat Sit-ups
(12:00 CAP)