Front Squat
Build to a Heavy Set of 5
7 Rounds For Time [15 Minute Cap]:
7 Double Dumbbell Front Squats
7 Chest to Bar Pull-ups
7 Double Dumbbell Push Press
7 Toes to Bar
Dumbbells: (50's/35's)
3 Rounds x AMRAP 4:
27/21 Calorie Row
21 Power Cleans
15 Burpee Box Jumps (24"/20")
Rest 4 Minutes Between Rounds
Round 1: (135/95)
Round 2: (115/85)
Round 3: (95/65)
SUNDAY SURPRISE!!!
[TEAMS OF 3]
AMRAP 25:
Buy-In: 800 Meter Team Med-Ball Run
Directly Into..
Max Unbroken Set of Wallballs (each)
After Each Set:
10 Toes to Bar
200 Meter Med-Ball Run
* Switch When Partner Breaks
* Each Partner Has Own Med-Ball
* Score Is Total Wallballs
Power Snatch
Build to a Heavy Set of 3
For Time [18 Minute Cap]:
36 Burpee Pull-ups
63 Dumbbell Hang Snatches (50/35)
1500/1200m Row
AMRAP 25:
1 Shuttle Run
5 Push-ups, 10 Air Squats, 15 Sit-ups
2 Shuttle Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
3 Shuttle Runs
5 Push-ups, 10 Air Squats, 15 Sit-ups
...
Add 1 Shuttle Run Each Round
1 Shuttle Run = 20 Meters (10 Meters Down & Back)
Strict Press
Build to a Heavy Set of 3
For Time:
2,000 Meter Row
On the 2:30 x 10 Rounds:
10 Hang Power Cleans (135/95)
30 Double Unders
200m Run
Front Squat
Build to a Heavy Set of 8
For Time [12 Minute Cap]:
40 Front Squats (75/55)
30 Front Squats (95/65)
20 Front Squats (115/85)
10 Front Squats (135/95)
On the Minute [Starting at 0:00]:
5 Lateral Barbell Burpees
Sunday Surprise!!!
10 Rounds For Time [25 Minute Cap]:
3 Power Snatches (115/85) [52/38]
200/150 Meter Row
1 Rope Climb (15’)
Veteran's Day Hero Workout
Deadlift
Build to a Heavy Single
For Time [25 Minute Cap]:
1 Mile Double Dumbbell Farmers Carry (50's/35's)
Every Break:
5 Double Dumbbell Push Jerks
For Time [30 Minute Cap]:
50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (115/85)
Rest 2 Minutes
50 Toes to Bar
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (115/85)
Rest 2 Minutes
50 Sit-ups
400 Meter Run
30 Burpees Over the Bar
20 Front Squats (115/85)
Strict Press
Build to a Heavy Set of 5
5 Rounds For Time [18 Minute Cap]:
9 Clean & Jerks (95/65)
30 Double Unders
9 Pull-ups
30 Double Unders
10 Rounds For Reps:
Minute 1: Calorie Row
Minute 2: Calorie Bike
Minute 3: Shuttle Runs
Minute 4: Rest
SUNDAY SURPRISE!!!
[Teams of 3]
AMRAP 5: Deadlifts (275/185)
AMRAP 5: Row Calories
AMRAP 5: Bench Press (135/95)
AMRAP 5: Row Calories
AMRAP 5: Cleans (135/95)
AMRAP 5: Row Calories
Back Squat
Build to a Heavy Set of 10
For Time:
21 Overhead Squats (95/65)
800 Meter Run
18 Overhead Squats (95/65)
600 Meter Run
15 Overhead Squats (95/65)
400 Meter Run
12 Overhead Squats (95/65)
200 Meter Run
9 Overhead Squats (95/65)
AMRAP 20:
10 Dumbbell Box Step-ups
15 Single Arm Devil's Press
20 Dumbbell Box Step-ups
15 Single Arm Devil's Press
30 Dumbbell Box Step-ups
15 Single Arm Devil's Press
40 Dumbbell Box Step-ups
15 Single Arm Devil's Press
50 Dumbbell Box Step-ups
15 Single Arm Devil's Press
...
Add 10 Dumbbell Box Step-ups Each Round
Box: (24"/20")
Dumbbell: (50/35)