Back Squat:
Build to Heavy Single
1 Set of Max Reps @ 80% of Heavy Single
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (135/95)
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (115/85)
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (95/65)
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (75/55)
Build to A Heavy Single Clean & Jerk
"Grace"
For Time:
30 Clean and Jerks (135/95)
Power Snatch
Build to Heavy Single
3 Rounds For Time [30 Minute CAP]:
1,000/800 Meter Row
20 Toes to Bar
30 Hang Dumbbell Snatches (50/35)
40 Air Squats
50-ft. Single Dumbbell Overhead Walking Lunges
3 Rounds
Minute 1: 10m Shuttle Runs
Mintute 2: 10m Farmer's Carry (70's/53's)
Minute 3: Bike Calories
Minute 4: Plank Shoulder Taps
Minute 5: Rest
For Time:
50 Box Jump Overs (24"/20")
1,000/800 Meter Row
50 Wall Balls (20/14)
10 Rope Climbs (15-ft.)
50 Wall Balls (20/14)
1,000/800 Meter Row
50 Box Jump Overs (24"/20")
5 Sets:
1 Snatch Balance + 1 Squat Snatch
3 Rounds:
10 Snatches (95/65)
12 Bar-Facing Burpees
Directly Into...
2 Rounds:
10 Snatches (115/85)
12 Bar-Facing Burpees
Directly Into...
1 Rounds:
10 Snatches (135/95)
12 Bar-Facing Burpees
4 Rounds For Time:
40/30 Calorie Row
30 AbMat Sit-ups
20 Russian Kettlebell Swings (53/35)
100-ft. Kettlebell Goblet Walking Lunge (53/35)
Overhead Squat
Build to A Heavy Single Overhead Squat
For Time:
75 Overhead Squats (95/65)
Every 3 Minutes [Starting at 0:00]:
400 Meter Run
5 Rounds For Time:
15/12 Calorie Bike
30 Hand Release Push-ups
45 Double Unders
Deadlift
Build to A Heavy Single Deadlift
For Time:
30 Pull-ups
3 Rounds of "DT"
20 Pull-ups
2 Rounds of "DT"
10 Pull-ups
1 Rounds of "DT"
Barbell: 115/85
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
