Back Squat
3-3-3-3-3
For Time:
1 Mile Run
60 Goblet Reverse Lunges (50/35)
50 Pull-ups
40 Burpees
30 Power Snatches (95/65)
Donkey Kong
21-15-9
Burpees
Kettle Swings (53/35)
Box Jumps (24/20)
Calorie Bike or Row
3 Rounds
800m Run
50 Wall Balls (20/14)
20 Alt. Single Arm Dumbbell Snatches (50/35)
Bench Press
5 Sets of 5 Reps
4 Rounds
500m Row
9 Deadlifts (185/125)
19 Dumbbell Push Press (50/35)
For Time [30:00 Time Cap]:
200 Double Unders
(Partner hangs from pull-up bar)
20 Calorie Assault Bike (share the cals)
100 AbMat Sit-Ups
(Partner holds a plank on elbows)
40 Calorie Assault Bike (share the cals)
200m Dumbbell Front Rack Walking Lunge (50/35)
(P1 Lunges with DB / P2 Walks holding their DB. Switch as needed)
60 Calorie Assault Bike (share the cals)
4 x 200m Run (partners run 200m x 2 each / P1 Runs, while P2 Rests)
Build To A Heavy Set of 5
Front Squat
AMRAP 13:
10 Lateral Barbell Burpees
1 Round of “Macho Man”
10 Lateral Barbell Burpees
2 Rounds of “Macho Man”
10 Lateral Barbell Burpees
3 Rounds of “Macho Man”
10 Lateral Barbell Burpees
4 Rounds of “Macho Man”
10 Lateral Barbell Burpees
5 Rounds of “Macho Man”
...
Continue Adding 1 Round of Macho Man
Barbell: 115/85
On the 10:00 x 3 Rounds:
30/24 Calorie Row
200 Meter Run
30/24 Calorie Bike
200 Meter Run
Snatch Complex
1 Snatch Grip Deadlift + 1 Squat Snatch + 1 Overhead Squat
For Time:
21-15-9:
Power Snatches (95/65)
Pull-ups
For Time:
10 Rounds For Time:
15 Abmat Sit-ups
15 Push-Ups
*Every 2:00: 100m Farmers Carry (50/35)
For Time:
15 Power Cleans
12 Power Cleans
9 Power Cleans
6 PowerCleans
6 Push Jerks
9 Push Jerks
12 Push Jerks
15 Push Jerks
*Run 200m after each movement*
Barbell: 95/65
4 Supersets of 8 Reps (Total)
Barbell Reverse Lunges
Dumbbell Bent Over Rows
AMRAP 18:
30 Single Dumbbell Alternating Power Snatches (50/35)
30/24 Calorie Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24"/20")
Bench Press
1-Rep Max
Partner Workout
15:00 AMRAP:
50 Double Unders
2 Rope Climbs (15ft)
*The “resting” partner will hold a 45lb plate while the other partner completes a round.
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (95/65)
6 Burpee Box Jump Overs (24"/20")
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (115/85)
6 Burpee Box Jump Overs (24"/20")
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (135/95)
6 Burpee Box Jump Overs (24"/20")
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-Ups
1,500/1,200m Row
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-Ups
Barbell: 95/65
Build To A
Heavy Double Power Snatch
AMRAP 10:
4 Rounds:
30 Air Squats
200 Meter Run
In Time Remaining:
Max Power Snatches (95/65)
AMRAP 16:
1 Wall Walk
8 Alt. DB Cleans (50/35)
2 Wall Walks
8 Alt. DB Cleans (50/35)
3 Wall Walks
8 Alt. DB Cleans (50/35)
6 Rounds:
1 Minute Assault Bike
1 Minute Burpees
1 Minute Double Unders
1 Minute Rest
Build To A Heavy Complex
1 Pausing Power Clean
1 Power Clean
1 Pausing Push Jerk
1 Push Jerk
3 Rounds For Time:
400 Meter Run
10 Power Cleans (115/85)
500/400 Meter Row
10 Push Jerks (115/85)
For Time:
40-30-20
Alternating V-Ups
Russian Kettlebell Swings (53/35)
Directly into…
30-20-10
Overhead Medicine Ball Sit-ups (14/10)
Empty Barbell Good Mornings (45/35)
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)