For Time
2000m Row
30 Bench Presses @115/80
1000m Row
20 Bench Presses @135/95
500m Row
10 Bench Presses@155/105
Push Jerk:
Build to A Heavy Double
On The Minute x 10:
3 Power Cleans
3 Front Squats
3 Push Jerks
Score = Lowest Completed Weight
Squat Snatch:
Build to Heavy a Double
3 Rounds For Time:
500/400 Meter Row
400 Meter Run
20 Toes to Bar
Rest 2 Minutes Between Rounds
Every 3 Minutes x 10 Sets:
5 Strict Pull-ups
10 Hand Release Push-ups
15 Box Step-ups (24"/20")
Max Calorie Bike
10 Rounds For Time:
10 Wall Balls (20/14)
3 Deadlifts (225/155)
50 Meter Farmers Carry (50/35)'s
Time Cap: 30 Minutes
Build to Heavy Single Beach Press
1 Set of Max Reps @ 80% of Heavy Single
AMRAP 12:
9 Burpees
35 Double Unders
Power Clean:
Build to Heavy Single
1 Set of Max Reps @ 80% of Heavy Single
"FIGHT CLUB"
3 Rounds For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24"/20")
1 Minute Pull-ups
1 Minute Bike Calories
1 Minute Rest
AMRAP 24:
Max Calorie Row
Every 4:00 [Starting at 0:00]
200m Run
20 Russian Kettlebell Swings (53/35)
20 AbMat Sit-Ups
10 Rounds For Time:
5 Pull-ups
3 Clean & Jerks (115/85)
10 Bar-Facing Burpees
AMRAP 30:
Max Calorie Bike
Every 3 Minutes [Starting at 0:00]:
5 Box Jumps (24"/20")
10 Burpees to Target
15 AbMat Sit-ups
Back Squat
Build to Heavy Set of 3
For Time:
4 Rounds
200 Meter Run
10 Thrusters (115/85)
10 Pull-Ups
For Time [25 Minute Cap]:
50 Hand Release Push-ups
50 Toes to Bar
50 Calorie Row
50 Dumbbell Box Step-Overs (24"/20")
50-ft. Right Arm Dumbbell Overhead Lunge
50-ft. Left Arm Dumbbell Overhead Lunge
Dumbbell: (50/35)
RX+: Handstand Push-Ups
Build To A Heavy Complex
3-Position Power Snatch
For Time:
25-20-15-10-5:
Calorie Row
Power Snatches (75/55)
On The 3:00 x 6 Rounds
9/6 Calorie Bike
12 Push-Ups
15 American Kettlebell Swings (53/35)
RX+: 12,15,18
No Classes
ROW RAISER 9am - 12pm
On the Minute x 8 Sets:
1 Snatch + 1 Overhead Squat
"JERRY"
For Time [30 Minute Time Cap]:
1 Mile Run
2,000 Meter Row
1 Mile Run
On the 3:00 x 10 Rounds:
100 Meter Farmer's Carry (50’s/35’s)
Max Bike Calories
Rest 1 minute between rounds.
"BARBARA"
5 Rounds For Time [35 Minute Time Cap]:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3 Minutes Between Rounds
Push Press
Build to Heavy Set of 3
AMRAP 12:
2 Push Press (75/55)
8 Front Rack Box Step-ups (20")
4 Push Press (75/55)
8 Front Rack Box Step-ups (20")
6 Push Press (75/55)
8 Front Rack Box Step-ups (20")
...
Add 2 Push Press Each Round
Bench Press
5 Sets of 6 Reps
21-15-9-9-15-21:
Deadlifts (155/105)
Burpees