AMRAP 20:
[PARTNER 1]
Max Calorie Bike
[PARTNER 2]
2 Rounds:
20 AbMat Sit-ups
10 Push-ups
Score = Total Calories
Bench Press
Build To A Heavy Set of 3
AMRAP 4:
18/14 Calorie Row
18 Alternating Dumbbell Snatches (50/35)
18 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
12/9 Calorie Row
12 Alternating Dumbbell Snatches (50/35)
12 Thrusters (75/55)
Rest 4 Minutes
AMRAP 4:
6/4 Calorie Row
6 Alternating Dumbbell Snatches (50/35)
6Thrusters (75/55)
On The 2:00 x 3 Rounds (24 Minutes)
Station 1: 100 Double Unders
Station 2: 10 Power Clean & Jerks (115/85)
Station 3: 20 Lateral Barbell Burpees Station
4: 15/12 Calorie Bike
Pressing Complex
Every 2 Minutes x 6 Sets:
3 Push Press
3 Push Jerks
AMRAP 12:
3 Box Jump Overs (24"/20")
3 Push Jerks (115/85)
3 Pull-ups
6 Box Jump Overs (24"/20")
6 Push Jerks (115/85)
6 Pull-ups
... Add 3 Reps Each Round
AMRAP 25
1500/1200m Row
In the remaining time, AMRAP of:
1 Round Cindy
30 Double Unders
5 Power Snatches (95/65)
1 Round of "Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats
On The Minute x 10
Deadlifts
5-5-4-4-3-3-2-2-1-1
AMRAP 15
15 Deadlifts (135/85)
20 Wallballs (20/14)
15 Hand Release Push Ups
20 Calorie Row
5 Rounds
400 Meter Run
20 Alternating Box Step Ups (24″/20″)
20 Kettlebell Swings (53/35)
Build To A Heavy Complex
1 Power Clean
1 Front Squat
1 Push Jerk
AMRAP 5:
30/24 Calorie Row
20 Box Jump Overs (24"/20")
AMRAP "Macho Man" (95/65)
Rest 5 Minutes
AMRAP 5:
25/20 Calorie Row
15 Box Jump Overs (24"/20")
AMRAP "Macho Man" (115/85)
Rest 5 Minutes
AMRAP 5:
20/15 Calorie Row
10 Box Jump Overs (24"/20")
AMRAP "Macho Man" (135/95)
1 Round of "Macho Man"
3 Power Cleans
3 Front Squats
3 Push Jerks
7 Rounds
250/200m Row
30 Double Unders
10 Burpees
On the 1:30 x 6 Sets:
1 Power Snatch
3 Overhead Squats
AMRAP 15:
18 Wallballs (20/14)
15 Overhead Squats (95/65)
12 Toes to Bar
9 Power Snatches (95/65)
Every 1:30 x 6 Rounds
3 Front Squat + 3 Push Press
5 Rounds
20/15 Row Calories
10 Thrusters (95/65)
EMOM 18 (6 Rounds)
Minute 1: 12/10 Calorie Assault Bike
Minute 2: 20 Ab Mat Sit Ups
Minute 3: 15 Hand Release Push Ups
Build To a Heavy Set of 3
Power Snatch
On the 5:00 x 4 Rounds:
20 Alternating Dumbbell Snatches (50/35)
40 Air Squats
400m Run
For Time:
1500/1200m Row
100 Double Unders
50 Wallballs (20/14)
100 Double Unders
1500/1200m Row
Every 1:30 x 6 Rounds
1 Deadlift
1 Hang Power Clean
1 Push Jerk
AMRAP 15
12 Box Jump Overs
12 Deadlifts
9 Bar Facing Burpees
9 Hang Power Cleans
6 Strict Pull-ups
6 Push Jerks
Box: 24"/20"
Barbell: (135/95)
For Time:
25-20-15-10-5
Deadlifts
Ab-Mat Sit Ups
Burpees
Strength TBD
4 Rounds For Time:
21/15 Calorie Row
15 Box Jump Overs (24"/20")
7 Power Cleans (115/85)
On the 5:00 x 6 Rounds:
400m Run
21 Hand Release Push-ups
12 Kettlebell Swings (53/35)
On the Minute x 10 Sets:
1 Pausing Overhead Squat (3 Sec)
For Time:
21-15-9:
Overhead Squats (95/65)
Toes to Bar
Directly Into...
15-12-9
Thrusters (95/65)
Pull-ups
AMRAP 3:
50 Double Unders
21 Burpees
Max Power Cleans (95/65)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
18 Burpees
Max Power Cleans (115/85)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
15 Burpees
Max Power Cleans (135/95)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
12 Burpees
Max Power Cleans (155/105)
Rest 3 Minutes
AMRAP 3:
50 Double Unders
9 Burpees
Max Power Cleans (185/135)