Back Squats
Build To A Heavy Set of 3
On the 4:00 x 5 Rounds:
15/12 Calorie Assault Bike
12 Pull-ups
9 Thrusters (95/65)
For Time:
21 Deadlifts
200 Meter Run
21 Lateral Barbell Burpees
200 Meter Run
15 Deadlifts
200 Meter Run
15 Lateral Barbell Burpees
200 Meter Run
9 Deadlifts
200 Meter Run
9 Lateral Barbell Burpees
200 Meter Run
Strict Press
6 Sets of 3 Reps
AMRAP 20:
40 Wall Balls (20/14)
30/24 Calorie Row
20 Toes to Bar
10 Alternating Dumbbell Power Snatches (50/35)
AMRAP 3 x 5 Rounds:
10 Box Jumps (24/20)
15 Slam Balls
Max 10m Shuttle Runs in Time Remaining
Rest 1:00
For Time:
3 Rounds of "Cindy"
12 Clusters (95/65)
3 Rounds of "Cindy"
9 Clusters (95/65)
3 Rounds of "Cindy"
6 Clusters (95/65)
Rest 2 Minutes
1 Mile Run
On The 1:30 x 6
1 Push Press
1 Push Jerk
1 Split Jerk
For Time:
40/32 Calorie Row
100 Double Unders
40 Single DB Push Press (50/35#)
100 Double Unders
40/32 Calorie Row
Teams of 2
For Time:
150 Calorie Bike
150 DB Forward Lunges (50/35)
150 DB Hang Power Snatch (50/35)
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