50-40-30-20-10:
AbMat Sit-ups
Front Rack Reverse Lunges (45/35)
Directly Into..
5 Rounds:
20 Shuttle Runs (10-Meters)
100 Meter Farmers Carry (50's/35's)
Time Cap = 35 Minutes
Overhead Squat
5 Sets of 5
For Time Until 75 Reps:
Power Snatches (75/55)
On The Minute [Starting at 0:00]
5 Wall Balls (20/14)
For Time:
2,000/1,600 Meter Row
100 Double Unders
1 Mile Run
100 Double Unders
2,000/1,600 Meter Row
Deadstop Deadlifts
5 Sets of 5
AMRAP 15:
1 Deadlift (185/135)
1 Burpee Pull-up
1 Single Dumbbell Thruster (50/35)
2 Deadlifts (185/135)
2 Burpee Pull-ups
2 Single Dumbbell Thrusters (50/35)
...
[Add 1 Rep Every Round]
On the 2:00 x 10 Rounds:
1 Rope Climb (15')
12 Wall Balls (20/14)
Max Calorie Row
Bench Press
5 Sets of 5
On the 3:00 x 7 Rounds:
400 Meter Run
1 Unbroken Set of Toes to Bar
[8 Rounds For Total Reps]:
AMRAP 2:
Bike Calories
AMRAP 2:
30 Dumbbell Snatches (50/35)
15 Burpee Box Jumps(24"/20")
Athletes will pick up where they left off in the AMRAP
of Dumbbell Snatches and Burpee Box Jumps in the next round.
Front Squats
5 Sets of 5
AMRAP 18:
500 Meter Row
30 Push Press (95/65)
100 Double Unders
500 Meter Row
30 Front Squats (95/65)
100 Double Unders
500 Meter Row
30 Thrusters (95/65)
100 Double Unders
5 Rounds For Time:
400m Run
12 Deadlifts (135/95)
30 AbMat Sit-ups
100 Meter Farmers Carry (50's/35’s)
Back Squat
5 Sets of 5
AMRAP 20:
20 Calorie Row
30 Push-ups
40 Sit-ups
50 Air Squats
AMRAP 18
12 Alterating Dumbbell Snatches
100m Run
12 Dumbbell Clean & Jerks
100m Run
12 AbMat Sit-Ups
Dumbbell: 50/35
AMRAP 25:
5 Hand Release Push-ups
10 Alternating Reverse Lunges
15 Pull-ups
[On the 0:00]: 250/200 Meter Row
[On the 5:00]: 500/400 Meter Row
[On the 10:00]: 750/600 Meter Row
[On the 15:00]: 1,000/800 Meter Row
[On the 20:00]: 1,250/1,000 Meter Row
Deadlift
5 Sets of 5
AMRAP 18:
200m Run
10 Deadlifts (155/105)
20 Wall Balls (20/14)
5 Rounds For Reps:
30/24 Calorie Bike
20 Kettlebell Swings (53/35)
Max Unbroken Bench Press (135/95)
Strict Press
5 Sets of 5
10 Rounds For Time [20 Minute Cap]:
25 Double Unders
25' Dumbbell Walking Lunge
10-1 Dumbbell Shoulder to Overhead
Dumbbell: (50/35)
AMRAP 25:
7 Box Jump Overs (24"/20")
7 Burpees
7 Power Snatches 75/55
[Kilos = 34/25]
Every 5 Minutes [Starting at 0:00]:
Row 500/400 Meters
"Murph"
For Time
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
All with a Weight Vest (20/14 lb)
5 Rounds
Minute 1: Kettlebell Deadlift High Pull (50/35)
Minute 2: Any Machine Calories
Minute 3: Plank
Minute 4: Rest
On the 5:00 x 5 Rounds:
500/400 Meter Row
21 Dumbbell Hang Clean and Jerks
12 Toes to Bar
Dumbbell: 50/35
Snatch Complex
5 Sets on the 2:30:
3-Position Power Snatch
3 Overhead Squats
For Time:
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs
10-9-8-7-6-5-4-3-2-1 Overhead Squats
Box: 24"/20"
Barbell: 95/65