3 Rounds:
20 Dumbbell Goblet Squats
20 Dumbbell Shoulder to Overhead
400m Run
3 Rounds:
40 Air Squats
20 Dumbbell Shoulder to Overhead
400m Run
Power Snatch
Build to A Heavy Set of 3: Power Snatch
[On the 0:00]
9-6-3:
Power Snatches (115/85)
Burpee Box Jump Overs (30"/24")
[8 Minute Time Cap]
[On the 10:00]
12-9-6:
Power Snatches (95/65)
Box Jump Overs (24"/20")
[8 Minute Time Cap]
[On the 20:00]:
15-12-9:
Power Snatches (75/55)
Bar-Facing Burpees
[8 Minute Time Cap]
4 Rounds:
1 Minute Side Plank (0:30 each side)
2 Minutes Any Machine
4 Minute Tabata Movement
Round 1: Hollow Body Hold
Round 2: Flutter Kicks
Round 3: Hollow Body Rocks
Round 4: Sit Ups
For Time:
800m Run
25 Thrusters (45/35)
800m Run
50 Thrusters @ 45/35
800m Run
75 Thrusters @ 45/35
On the 2:00 for 5 Rounds
Max Strict Press
(Progress in weight each round.)
For Time:
15-12-9-6:
Dumbbell Snatches (50's/35's)
Calorie Row
Directly Into...
6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
Team "Manion"
Team of 2
7 Rounds For Time:
400 Meter Run (teams run together)
29 Back Squats (partition however) (135/95)
[AMRAP 8]:
Bike Calories
Rest 2 Minutes
[AMRAP 8]:
1 Rope Climb (15')
10 Double Unders
1 Rope Climb (15')
20 Double Unders
1 Rope Climb (15')
30 Double Unders
...
Add 10 Double Unders Every Round
Rest 2 Minutes
[8 Minute Window]:
Establish 5RM Deadlift
Front Squats
3 Rounds On the 2:00:
5 Front Squats
42-30-18:
Wall Balls (20/14)
Hand Release Push-Ups
Calorie Row
*Women's Calories: 30-24-12*
On the 2:00 x 10 Rounds:
12 Box Jumps (24"/20")
10 Toes to Bar
1 Snatch
Athletes can Build in Weight or Stay at A Heavy Across All Round
AMRAP 15:
Buy-In: 2,000/1,600m Row
In Time Remaining. . .
20 Russian Kettlebell Swings (53/35)
40 Air Squats
For Time [40 Minute Cap]:
Team of 2
60 Clean and Jerks (115/85)
Partition However
1 Mile Run
Must Run Together
20 Rope Climbs
Partition However
1 Mile Run
Must Run Together
100 Burpees
Synchro
Back Squat
Build To A Heavy Set of 5
AMRAP 15:
Calorie Bike
On the Minute [Starting at 0:00]:
8 Wall Balls (20/14)
10-8-6-4-2:
Strict Press
AMRAP 12:
12 Strict Press (75/55)
15/12 Calorie Row
On the 3:00 x 7 Rounds:
200 Meter Run
12 Toes to Bar
9 Deadlifts (135/95)
4-4-3-3-2-2:
Bench Press
AMRAP 10:
9 Thrusters (75/55)
35 Double Unders
AMRAP 30:
Max Meter Row
Every 5 Minutes [Starting at 0:00]
5 Burpee Pull-Ups
10 Hang Power Snatches (75/55)
15 Box Jump Overs (24"/20")
3 Rounds For Time:
20 Burpees
50 AbMat Sit-Ups
800 Meter Run .
Teams of 3
For Time:
400 Wall Balls (20/14)
300 Calorie Bike
200 Pull-Ups
[40 Minute Time Cap]
Teams must finish all reps of a movement before moving onto the next.
Push Jerk
6-6-6-6-6
3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts (185/135)
12 Single Dumbbell Strict Press (50/35)
9 Box Jumps (30"/24")
[Teams of 2]
For Time:
3-6-9-12-15-18:
Toes to Bar
Kettlebell Swings (53/35)
Burpees
Partner 1 will complete one full round of 3-3-3 while Partner 2 rests. Then Partner 2 will complete 1 full round of 3-3-3 while Partner 1 rests. Then 6-6-6 and so on.