For Time:
5-10-15-20-25-30
30-25-20-15-10-5
Hand Release Push-Ups
American Kettlebell Swing (53/35)
*200m Run After Each Round*
AMRAP 5:
Buy-In: 50 Wall Ball Shots
12 Deadlifts (135/95)
12 Lateral Barbell Burpees
[Rest 5:00]
AMRAP 5:
Buy-In: 35 Wall Ball Shots
9 Deadlifts (155/105)
9 Lateral Barbell Burpees
[Rest 5:00]
AMRAP 5:
Buy-In: 20 Wall Ball Shots
6 Deadlifts (185/135)
6 Lateral Barbell Burpees
5 Sets of 6 Reps
Push Jerks
AMRAP 18:
15/12 Calorie Assault Bike
12 Toes to Bar
9 Push Jerks (95/65)
15/12 Calorie Assault Bike
12 Toes to Bar
15 Push Jerks (95/65)
15/12 Calorie Assault Bike
12 Toes to Bar
21 Push Jerks (95/65)
Increase Push Jerks by 6 Reps every round….
Every 1:30 for 5 Rounds:
1 Power Snatch + 2 Overhead Squat
5 Rounds For Time:
7 Power Snatches (95/65)
14 Box Jump Overs (24"/20")
AMRAP 25:
50 Double Unders
500/400m Row
50 Double Unders
5 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans
6 Pushups
9 Air Squats
Barbell: 95/65
On The Minute x 8 Rounds
2 Deadlifts
10 Rounds For Time:
3 Burpee Pull-Ups
6 Deadlifts (115/85)
100m Run
For Time:
30-20-10
DB Box Step Ups
Calorie Row
Directly Into...
10-20-30
Alternating DB Snatches (50/35)
Calorie Row
DB: 50/35
Box: 24/20
Strict Press
Build To A Heavy Set of 3
On the 3:00 x 6 Rounds:
Rounds 1-3:
10/7 Calorie Assault Bike
10 Toes To Bar
10 Thrusters (95/65)
Rounds 4-6:
10 Thrusters (95/65)
10 Toes To Bar
10/7 Calorie Assault Bike
For Time
9-15-21:
Burpees
Box Jump Overs (24"/20")
Power Clean & Jerks (95/65)
Power Snatch
Build to a Heavy Set of 2
AMRAP 13:
40 Air Squats
300/250m Row
20 Power Snatches (75/55)
5 Rounds
Min 1: Calorie Bike
Min 2: Push-Ups
Min 3: American Kettlebell Swings
Min 4: Double Unders Minute
5: Rest
Partner Workout
For Time:
2,000/1,600 Meter Row
50 Burpees
16 Rounds of “Macho Man” (95/65)
Macho Man = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
*M/F Pair Row 1,800m
Barbell Bent Over Rows
5 Sets of 10 Reps
4 Rounds For Time
400m Run
20 Box Jumps (24/20)
15 Pull-Ups
24 AMRAP:
20 Wall Balls (20/14)
20/15 Calorie Row
20 AbMat Sit-ups
20 Dumbbell Snatches (50/35)
AMRAP 5:00
21 Power Snatches (75/55)
21 Burpees
21/15 Calorie Assault Bike
Rest 5:00
AMRAP 5:00
15 Power Snatches (95/65)
15 Lateral Barbell Burpees
15/12 Calorie Assault BIke
Rest 5:00
AMRAP 5:00
9 Power Snatches (115/135)
9 Barbell Facing Burpees
9/6 Calorie Assault Bike
Build to a Heavy Complex
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
AMRAP 15:
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
15 Hang Power Cleans (95/65)
30 Double Unders
15 Push Jerks (95/65)
4 Rounds For Time:
18/12 Calorie Row
15 Box Jump Overs (24"/20")
12 Toes to Bar
9 Dumbbell Front Squats (Double 50's/35's)
For Time:
10 Kettlebell Swings
20 Double-Unders
250m Row
20 Kettlebell Swings
40 Double-Unders
500m Row
30 Kettlebell Swings
60 Double-Unders
1000m Row
20 Kettlebell Swings
40 Double-Unders
500m Row
10 Kettlebell Swings
20 Double-unders
250m Row
RX: #75/#53
AMRAP 25:
200 Meter Run
1 Round of “Cindy”
3 Power Clean and Jerks (95/65)
200 Meter Run
1 Round of “Cindy”
6 Power Clean and Jerks (95/65)
200 Meter Run
1 Round of “Cindy”
9 Power Clean and Jerks (95/65) …
[Add 3 Power Clean and Jerks Per Round]
5 Sets:
1 Snatch Grip Deadlift
1 Snatch Pull
1 Power Snatch
AMRAP10
10 Box Jumps (24″/20″)
10 Hang Power Snatches (75/55)