Every 1:30 x 8 Sets
1 Squat Clean
For Time
21-15-9:
Power Cleans (115/85)
Lateral Barbell Burpees
"31 Heroes"
AMRAP 31 (Partner WOD)
Partner A performs AMRAP of:
8 Thrusters (155/105 lb)
6 Rope Climbs (15 ft)
11 Box Jumps (30/24 in)
While Partner B performs:
400m Sandbag Run (45/25 lb)
- Use Dumbbell or WallBall. -
Partners switch after each Run.
Strict Press
4 Sets of 8 Reps
AMRAP 20:
15 Toes to Bar
12/9 Calorie Assault Bike
9 Hang Power Snatches (95/65)
6 Dumbbell Strict Presses (50/35)
5 Rounds For Time:
100 Meter Double Kettlebell Farmers Carry (53/35)
30 AbMat Sit-ups
10 Deadlifts (185/135)
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters (75/55)
[Rest 4 Minutes]
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats (75/55)
On the 1:30 x 5 Rounds
2 Touch & Go Power Cleans
AMRAP 10:
15/12 Calorie Row
3 Power Cleans (95/65)
15/12 Calorie Row
6 Power Cleans (95/65)
15/12 Calorie Row
9 Power Cleans (95/65)
15/12 Calorie Row
12 Power Cleans (95/65)
* Add 3 Power Cleans per round for 10:00
Back Squat
3-3-3-3-3
For Time:
1 Mile Run
60 Goblet Reverse Lunges (50/35)
50 Pull-ups
40 Burpees
30 Power Snatches (95/65)
Donkey Kong
21-15-9
Burpees
Kettle Swings (53/35)
Box Jumps (24/20)
Calorie Bike or Row
3 Rounds
800m Run
50 Wall Balls (20/14)
20 Alt. Single Arm Dumbbell Snatches (50/35)
Bench Press
5 Sets of 5 Reps
4 Rounds
500m Row
9 Deadlifts (185/125)
19 Dumbbell Push Press (50/35)
For Time [30:00 Time Cap]:
200 Double Unders
(Partner hangs from pull-up bar)
20 Calorie Assault Bike (share the cals)
100 AbMat Sit-Ups
(Partner holds a plank on elbows)
40 Calorie Assault Bike (share the cals)
200m Dumbbell Front Rack Walking Lunge (50/35)
(P1 Lunges with DB / P2 Walks holding their DB. Switch as needed)
60 Calorie Assault Bike (share the cals)
4 x 200m Run (partners run 200m x 2 each / P1 Runs, while P2 Rests)
Build To A Heavy Set of 5
Front Squat
AMRAP 13:
10 Lateral Barbell Burpees
1 Round of “Macho Man”
10 Lateral Barbell Burpees
2 Rounds of “Macho Man”
10 Lateral Barbell Burpees
3 Rounds of “Macho Man”
10 Lateral Barbell Burpees
4 Rounds of “Macho Man”
10 Lateral Barbell Burpees
5 Rounds of “Macho Man”
...
Continue Adding 1 Round of Macho Man
Barbell: 115/85
On the 10:00 x 3 Rounds:
30/24 Calorie Row
200 Meter Run
30/24 Calorie Bike
200 Meter Run
Snatch Complex
1 Snatch Grip Deadlift + 1 Squat Snatch + 1 Overhead Squat
For Time:
21-15-9:
Power Snatches (95/65)
Pull-ups
For Time:
10 Rounds For Time:
15 Abmat Sit-ups
15 Push-Ups
*Every 2:00: 100m Farmers Carry (50/35)
For Time:
15 Power Cleans
12 Power Cleans
9 Power Cleans
6 PowerCleans
6 Push Jerks
9 Push Jerks
12 Push Jerks
15 Push Jerks
*Run 200m after each movement*
Barbell: 95/65
4 Supersets of 8 Reps (Total)
Barbell Reverse Lunges
Dumbbell Bent Over Rows
AMRAP 18:
30 Single Dumbbell Alternating Power Snatches (50/35)
30/24 Calorie Bike
30 Toes to Bar
30 Single Dumbbell Box Step-ups (24"/20")
Bench Press
1-Rep Max
Partner Workout
15:00 AMRAP:
50 Double Unders
2 Rope Climbs (15ft)
*The “resting” partner will hold a 45lb plate while the other partner completes a round.
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
12 Front Squats (95/65)
6 Burpee Box Jump Overs (24"/20")
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
9 Front Squats (115/85)
6 Burpee Box Jump Overs (24"/20")
[Rest 5 Minutes ]
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds With Time Remaining:
6 Front Squats (135/95)
6 Burpee Box Jump Overs (24"/20")
For Time:
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-Ups
1,500/1,200m Row
3 Rounds:
15 Deadlifts
10 Push Press
5 Burpee Strict Pull-Ups
Barbell: 95/65