For Time [35 Minute Cap]:
200 Meter Run
20 Double Unders
2 Power Snatches (95/65)
Rest 1 Minute
400 Meter Run
40 Double Unders
4 Power Snatches (95/65)
Rest 1 Minute
600 Meter Run
60 Double Unders
6 Power Snatches (95/65)
Rest 1 Minute
800 Meter Run
80 Double Unders
8 Power Snatches (95/65)
Rest 1 Minute
1,000 Meter Run
100 Double Unders
10 Power Snatches (95/65)
On the 2:00 x 15 Rounds:
12/9 Calorie Row
AMRAP “Bergeron Beep Test”
“Bergeron Beep Test”:
7 Thrusters (75/55)
5 Strict Pull-ups
7 Burpees
6 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps (24"/20")
1 Minute Shuttle Runs (10 Meters)
1 Minute Step Back Lunges
1 Minute Rest
Push Press
5 Sets of 4
AMRAP 6:
60 Deadlifts (95/65)
Max Calorie Row
Directly Into..
AMRAP 6:
45 Hang Power Cleans (95/65)
Max Calorie Row
Directly Into..
AMRAP 6:
30 Shoulder to Overhead (95/65)
Max Calorie Row
Overhead Squats
5 sets of 4 reps
AMRAP 15:
15 Overhead Squats (95/65)
30 Dumbbell Hang Snatches (50/35)
60 Double Unders
4th of July 1776
4 Rounds for Time
300 Meter Run
24 Toes to Bar
24 Box Jumps (24/20)
24 Goblet Squats (55/35)
24 Hand Release Push-Ups
24 Calorie Bike or Row
24 Air Squats
Tabata At Each Station
1. AbMat Sit-Ups
2. Russian Kettlebell Swings
3. Slam Balls
4. Kettle Deadlift High Pull
Kettlebell: 53/35
1 minute rest between each Tabata.
Front Squat
5 Sets of 4
3 Rounds For Time:
500/400 Meter Row
12 Front Squats (115/85)
21 Box Jumps (24"/20")
5 Rounds:
100m Run
10 Bar Facing Burpees
Rest 5 Minutes
5 Rounds:
10 Power Cleans (95/65)
10 Bar Facing Burpees
On the 2:00 x 15 Rounds:
5 Strict Pull-ups
10 Air Squats
15 AbMat Sit-ups
Max Calorie Row
Deadlift
5 Sets of 4
For Time:
21-15-9:
Deadlifts (185/135)
200 Meter Run
Double Dumbbell Push Jerks (50's/35's)
200 Meter Run
Bench Press
5 Sets of 4
AMRAP 12:
40 Double Unders
20 Push-ups
10 Toes to Bar
10 Rounds For Time:
15/12 Calorie Row
15 Wall Balls (20/14)
Rest 1 Minute Between Rounds
For Time [25 Minute Cap]:
2,000 Meter Run
Directly Into...
70 Power Cleans (95/65)
70 Bar-Facing Burpees
Back Squats
5 Sets of 4
For Time:
1,000/800 Meter Row
50 Thrusters (45/35)
150 Double Unders
50 Thrusters (45/35)
1,000/800 Meter Row
5 Rounds For Reps [35 Minute Time Cap]:
400 Meter Run
Max Unbroken Toes to Bar
400 Meter Run
Max Unbroken Dumbbell Bench Press (50's/35's)
21-15-9:
Wallballs (20/14)
Box Jumps (24"/20")
200 Meter Farmers Carry (50/35's)
21-15-9:
Wallballs (20/14)
Box Jumps (24"/20")
200 Meter Farmers Carry (50/35's)
21-15-9:
Wallballs (20/14)
Box Jumps (24"/20")
For Total Reps:
Minute 1: 1 Power Snatch
Minute 2: 2 Power Snatches
Minute 3: 3 Power Snatches
…
Add 1 Power Snatch Every Minute
"Helen"
3 Rounds For Time:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Strict Press
5 Sets of 4
On the 3:00 x 8 Rounds:
500/400 Meter Row
Max Bodyweight Reps
Odd Rounds: Push-ups
Even Rounds: Sit-ups
5 Rounds
Minute 1: Max Assault Bike
Minute 2: Alternating Dumbbell Clean & Jerks
Minute 3: Dumbbell Box Step-Ups
Minute 4: Rest
Dumbbell: 50/35
