Build To A Heavy Complex
1 Snatch High Pull
1 High Hang Snatch
1 Squat Snatch
For Time:
30 Hang Power Snatches (75/55)
30 Bar-Facing Burpees
30 Overhead Squats (75/55)
30 Bar-Facing Burpees
30 Hang Squat Snatches (75/55)
6 Rounds For Time:
500/400m Row
:30 Second Plank
50' Double Kettlebell Front Rack Walking Lunge (53's/35's)
Overhead Press
9-9-6-6-3-3
AMRAP 8:
15 Deadlifts (115/85)
12 Box Jump Overs (24"/20")
9 Push Jerks (115/85)
Rest 4 Minutes
AMRAP 8:
15 Deadlifts (95/65)
12 Box Jump Overs (24"/20")
9 Push Jerks (95/65)
4 Rounds For Time:
400 Meter Row
80 Double Unders
12 Single Dumbbell Hang Squat Cleans (50/35)
Barbell Bent Over Rows
5 Sets of 8 Reps
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run
AMRAP 15
60 Double Unders
40m Double Kettlebell Farmers Carry (70/53)
For Time (30 Minute Cap)
3 Rounds:
12 Thrusters (95/65)
12 Pull-Ups
800 Meter Run
3 Rounds:
9 Thrusters (115/85)
9 Chest To Bar Pull-Ups
800 Meter Run
3 Rounds:
6 Thrusters (135/95)
6 Bar Muscle Ups
800 Meter Run
Build To A Heavy Complex
2 Snatch Grip Deadlifts
1 Power Snatch
1 Hang Power Snatch
For Time
3 Rounds:
20 Dumbbell Push Press (50/35)
12 Power Snatches (95/65)
Directly Into…
3 Rounds:
20 Lateral Barbell Burpees
12 Power Snatches (95/65)
For Calories:
In 20 Minutes accumulate Max Calories on the Bike:
Minute 1: Partner 1 (8 Jumping Lunges + Max Calories)
Minute 2: Partner 2 (8 Jumping Lunges + Max Calories)
Score = Total Calories Accumulated
Midline Tabata
Side Plank (Right)
Side Plank (Left)
Hollow Hold
Front Plank
Hang Clean
Build To A Heavy Set of 3
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (95/65)
1-2-3-4-5 Rope Climbs
[Rest 1 minute between each round]
Every 2 Minutes Until 150 Reps:
15/12 Calorie Row
Max Wall Balls (20/14)
Bench Press
On The Minute x 10
3 Reps
For Time:
10-8-6-4-2:
Pull-Ups
Hand Release Push-Up
Single Dumbbell Devil's Press (50/25)
Dumbbell Box-Step Overs (24"/20")
Every 3:00 for 21:00 (7 Sets):
3 Heavy Back Squat (Athletes Pick Load)
200m Sprint
3 Rounds For Time:
100 Double Unders
20 Pull-ups
30 Dumbbell Walking Lunges (50/35)
Deadlifts
Build To A Heavy Set of 5 (Touch and Go)
"Christine"
3 Rounds for Time
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (24"/20")
AMRAP 10:
12/9 Calorie Bike
12 Dumbbell Push Presses (50/35)
[Rest 5 Minutes]
AMRAP 10:
12/9 Calorie Bike
12 Kettlebell Swings (53/35)
Build To A Heavy Complex
3 Position Clean + 1 Jerk
For Time:
400m Run
15 Clean and Jerks
400m Run
12 Clean and Jerks
400m Run
9 Clean and Jerks
400m Run
Barbell: (115/85)
For Time:
10-9-8-7-6-5-4-3-2-1:
Thrusters (95/65)
Toes to Bar
Lateral Barbell Burpees
On The Minute x 8
1 Power Snatch
1 Hang Power Snatch
AMRAP 20:
5 Power Snatches (95/65)
10 Pull-Ups
10 Box Jump Overs (24"/20")
[On the 0-5-10-15]:
500 Meter Row
"ALWAYS REMEMBERED"
[Teams of 2]
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
Cash-Out: 2977 Meter Row
1 Bear Complex =
Power Clean+Front Squat+Push Press+Back Squat+Back Rack Push Press
Score = Time it takes to complete the workout
[Break up the work with a partner as needed
]