Build To A Heavy Single
Deadlift
For Time:
60/45 Calorie Row
45 Pull-ups
30 Deadlifts (155/105)
15 Bar-Facing Burpees
3 Rounds For Time:
100m Dumbbell Overhead Carry (50/35)
75 Double Unders
100m Dumbbell Overhead Carry (50/35)
25 Push-Ups
AMRAP 20:00 (Teams of 2)
Partner 1:
AMRAP
2 Burpee Pull-Ups
4 Double Dumbbell Push Presses (50's/35's)
8 Kettlebell Swings (53/35)
Partner 2:
15/12 Calorie Bike
3 Clusters (95/65)
*Partners swap places at the completion of the clusters.*
*Score = Total rounds + reps of "2,4,8" completed.*
Snatch Complex
1 Snatch Pull
1 Hang Power Snatch
1 Power Snatch
For Time:
21-18-15-12-9-6-3
Power Snatches (75/55)
100m Run
Bench Press
5-5-5-5-5
For Time:
20 Wall Walks
On The Minute: 5 Box Jump Overs (24/20")
Front Squat
3-3-3-3-3-3
AMRAP 4:
15/12 Calorie Bike
15 Toes to Bar
15 Front Squats (95/65)
[Rest 4 Minutes]
AMRAP 4:
12/9 Calorie Bike
12 Toes to Bar
12 Front Squats (115/85)
[Rest 4 Minutes]
AMRAP 4:
9/6 Calorie Bike
9 Toes to Bar
9 Front Squats (135/95)
For Time:
40/32 Calorie Assault Bike
120 Double Unders
40/32 Calorie Assault Bike
*On the Minute [Starting at 0:00]:
7 Deadlifts (135/95)
Clean Complex
1 Clean Pull
1 Hang Power Clean
1 Power Clean
For Time:
1 Mile Run
Directly Into...
5 Rounds:
7 Pull-ups
9 Power Cleans (95/65)
3 Rounds for Time:
40 Bodyweight Reverse Lunges
100m Overhead Plate Carry (45/25)
20 Burpees
100m Plate "Gun Walk" (45/25)
40 Alternating V-Ups
AMRAP 20:
Buy-In: 2000 Meter Row
Then...
Max Rounds With Remaining Time:
15 Power Cleans (95/65)
12 Box Jump Overs (24"/20")
9 Thrusters (95/65)
Supinated Barbell Rows
5 Sets of 8 Reps
"Helen"
3 Rounds For Time:
400m Run
21 American Kettlebell Swings (53/35)
12 Pull-ups
4 Rounds
Minute 1: Max Wallballs (20/14)
MInute 2: Max Double Unders
Minute 3: Max AbMat Sit Ups
Minute 4: Max Calorie Row
Minute 5: Rest
Deadlift
Build To A Heavy Set of 3
(Touch and Go)
AMRAP 15:
3 Burpee Pull-ups
6 Deadlifts (155/105)
9/6 Calorie Assault Bike
For Time:
800 Meter Run
150 Double Unders
800 Meter Run
50 Box Jump Overs (24"/20")
800 Meter Run
Every 1:30 x 8 Sets
1 Squat Clean
For Time
21-15-9:
Power Cleans (115/85)
Lateral Barbell Burpees
"31 Heroes"
AMRAP 31 (Partner WOD)
Partner A performs AMRAP of:
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
While Partner B performs:
400m Sandbag Run (45/25 lb)
- Use Dumbbell or WallBall. -
Partners switch after each Run.
Strict Press
4 Sets of 8 Reps
AMRAP 20:
15 Toes to Bar
12/9 Calorie Assault Bike
9 Hang Power Snatches (95/65)
6 Dumbbell Strict Presses (50/35)
5 Rounds For Time:
100 Meter Double Kettlebell Farmers Carry (53/35)
30 AbMat Sit-ups
10 Deadlifts (185/135)
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters (75/55)
[Rest 4 Minutes]
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats (75/55)
On the 1:30 x 5 Rounds
2 Touch & Go Power Cleans
AMRAP 10:
15/12 Calorie Row
3 Power Cleans (95/65)
15/12 Calorie Row
6 Power Cleans (95/65)
15/12 Calorie Row
9 Power Cleans (95/65)
15/12 Calorie Row
12 Power Cleans (95/65)
* Add 3 Power Cleans per round for 10:00