On The 1:30 x 4
1 Power Snatch + 3 Overhead Squats (:05 pause in the bottom)
5 Rounds For Time:
15 Overhead Squats (95/65)
12 Pull-ups
9 Box Jumps (24″/20′)
Bench Press
5 Sets of 8 Reps
Every 3 Minutes x 8 Rounds:
[On the 0:00]: 500/400 Meter Row
[On the 3:00]: 30/24 Calorie Bike
[On the 6:00]: 500/400 Meter Row
[On the 9:00]: 30/24 Calorie Bike
[On the 12:00]: 500/400 Meter Row
[On the 15:00]: 30/24 Calorie Bike
[On the 18:00]: 500/400 Meter Row
[On the 21:00]: 30/24 Calorie Bike
On The 1:30 x 5
2 Clean Pulls + 1 Clean
10 Rounds For Time:
5 Power Cleans (135/95)
100m Run
For Time:
Buy In: 44 Calorie Bike/Row
7 Rounds
7 Snatches (95/65)
7 Lateral Barbell Burpees
7 Wallballs (20/14)
Cash Out: 44 Calorie Bike/Row
On The 1:30 x 5
3 Weighted Pull-Ups
AMRAP 20:
15 Box Jumps (24″/20″)
12/9 Calorie Bike
Max Unbroken Set of Pull-ups
On the 6:00 x 4 Rounds:
200m Run
9 Deadlifts
200m Run
7 Power Cleans
200m Run
5 Clean & Jerks
Barbell: 135/95
Every 1:30 x 6
3 Front Squats
For Time:
2000/1800m Row
30 Burpee Pull Ups
40 Front Squats (95/65)
AMRAP 14:
20 Double Kettlebell Front Rack Lunge (53/35)
20 Burpees
20 Elevated Ring Rows
For Time:
15 Power Clean and Jerks (115/85)
800 Meter Run
30 Toes to Bar
800 Meter Run
30 Toes to Bar
800 Meter Run
15 Power Clean and Jerks (115/85)
On the 1:30 x 5 Rounds
2 Power Snatches
2 Overhead Squats
For Time:
9-8-7:
Power Snatches (95/65)
Overhead Squats
30/24 Calorie Assault Bike
6-5-4:
Power Snatches (95/65)
Overhead Squats
30/24 Calorie Assault Bike
3-2-1:
Power Snatches (95/65)
Overhead Squats
For Time:
42-30-18
Step Ups
21-15-9
Hand Release Push-Ups
42-30-18
Ab-Mat Sit-Ups
Extra Credit: Midline
Coaches Choice!
Pendlay Rows
Build To A Heavy Set of 5
On the 5:00 x 5 Rounds:
12 Pull-ups
21 Kettlebell Swings (53/35)
25/20 Calorie Bike
For Time:
21-15-9:
Row Calories
Box Jump Overs
200 Meter Kettlebell Farmers Carry
21-15-9:
Row Calories
Box Jump Overs
200 Meter Kettlebell Farmers Carry
21-15-9:
Row Calories
Box Jump Overs
Kettlebells: 53's/35's
Build To A Heavy Complex
On The 2:00 x 5 Rounds:
3 Front Squats
3 Push Press
3 Thrusters
For Time:
20 Front Squats (95/65)
20 Lateral Barbell Burpees
20 Push Presses (95/65)
20 Lateral Barbell Burpees
20 Thrusters (95/65)
5 Rounds For Time:
50 Double Unders
30 Reverse Lunges
10 V-Ups
AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)
[Rest 3 Minutes]
AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)
[Rest 3 Minutes]
AMRAP 4:
400 Meter Run
Max Thrusters (95/65)
Deadlift
Build To A Heavy Set of 5
For Time:
27 Deadlifts, 27 Toes to Bar, 27/21 Calorie Row
21 Deadlifts, 21 Toes to Bar, 27/21 Calorie Row
15 Deadlifts, 15 Toes to Bar, 27/21 Calorie Row
9 Deadlifts, 9 Toes to Bar, 27/21 Calorie Row
Barbell: 135/95
For Time:
50 Wallballs
800m Run
50 Alternating Dumbbell Power Snatches
800m Run
50 Alternating Dumbbell Power Snatches
800m Run
50 Wallballs
Bench Press
On The Minute x 10
3 Reps
AMRAP 12:
2 Burpee Box Jumps
25ft DB OH Carry
4 Burpee Box Jumps
25ft DB OH Carry
Continue adding 2 Burpee Box Jumps to every round until 12:00 expires.
RX+: Handstand Walk
Box: 24"/20"
DB: 50/35
AMRAP 5:
3 Rounds:
15 Pull-Ups
9 Power Clean and Jerks (95/65)
Time Remaining: Max Calorie Bike
[Rest 5 Minutes]
AMRAP 5:
2 Rounds:
12 Pull-Ups
9 Power Clean and Jerks (115/85)
Time Remaining: Max Calorie Bike
[Rest 5 Minutes]
AMRAP 5:
1 Round:
9 Pull-Ups
9 Power Clean and Jerks (135/65)
Time Remaining: Max Calorie Bike