Deadlift
Build to a Heavy Single
AMRAP 7:
Wallballs (20/14)
On the Minute [Starting at 1:00]:
5 Deadlifts (225/155)
[TEAMS OF 3]
AMRAP 30:
3 Rounds of "The Chief"
Max Calorie Row
* One Partner Starts on Rower, One Partner Starts on Barbell, One Partner Starts Resting, Everyone Rotates Upon Completion of 3 Rounds of "The Chief"
[1 Round of "The Chief"]:
3 Power Cleans (115/85)
6 Push-ups
9 Air Squats
Push Press
Build to a Heavy Set of 2 Push Press
On the 2:00 x 10 Rounds:
250/200m Row
30 Double Unders
10 Push Press (95/65)
4 Rounds For Time:
30 Reverse Lunges
20 Toes to Bar
15 Box Jumps (24"/20")
10 Deadlifts (155/105)
On the 3:00 x 10 Rounds:
400 Meter Run
Max Burpee Pull-ups
*Score = Total Burpee Pull-Ups
Overhead Squats
Build to a Heavy Set of 2 Overhead Squats
For Time [18 Minute Cap]:
75 Power Snatches (75/55)
150 Wallballs (20/14)
5 Rounds For Time:
30/21 Calorie Row
5 Double Dumbbell Box Step Ups (24"/20")
30 AbMat Sit-ups
5 Double Dumbbell Box Step Ups (24"/20")
(Dumbbells = 50's/35's)
[TEAMS OF 3]
AMRAP 25:
90/70 Calorie Row
60 Toes to Bar
30 Power Snatches (135/95)
Back Squat
5 Sets of 2
AMRAP 20:
"Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Evert 2:00, Run 200 Meters
AMRAP 25:
50 AbMat Sit-ups
40 Box Jumps (24"/20")
30 Front Rack Reverse Lunges (75/55)
20 Push Press (75/55)
100 Meter Farmers Carry (50's/35's)
For Time:
800 Meter Run
55 Deadlifts
800 Meter Run
55 Bench Press
800 Meter Run
55 Power Cleans
800 Meter Run
Barbell: 115/85
Strict Press
5 Sets of 2
AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
...
Add 1 Thruster Each Round
Barbell: (95/65)
10 Rounds For Time [25 Minute Cap]:
15/12 Calorie Row
12 Burpees
20 Minute AMRAP:
2-4-6-8-10…
Wall Balls (20/14)
Russian Kettlebell Swings (53/35)
*200 Meter Run After Each Round*
[TEAMS OF 3]
AMRAP 30:
Max Calorie Row
Switch After Next Partner Completes:
15 Box Jumps (24"/20)
15 Dumbbell Snatches (50/35)
* One partner starts on rower, Second partner starts on box, Third partner is resting, Everyone rotates upon completion of the 15th dumbbell snatch
Overhead Squat
5 Sets of 3
"Nancy"
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
For Time:
80 Single Dumbbell Hang Clean and Jerks (50/35)
60 Single Dumbbell Box Step Ups (24"/20")
40 Kettlebell Sumo Deadlift High Pull (53/35)
200 Meter Double Dumbbell Farmers Carry
AMRAP 30:
“Angie”
100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 Air Squats
*Every 3:00: 250/200 Meter Row
5 Rounds For Time [40 Minute Time Cap]:
400 Meter Run
30 Double Unders
[Rest 1:00]
500/400 Meter Row
30 Double Unders
[Rest 1:00]
Push Press
5 Sets of 3
On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Barbell Burpees
Barbell: (95/65)