4 Rounds:
800m Run
20 Air-Squats
15 Russian Kettlebell Swings (53/35)
4 Minute CAP:
1 Rep Max Clean
Directly into...
AMRAP 4:
Max Bar Muscle Ups
Directly into...
AMRAP 8:
30 Double Unders
8 Single Arm DB Push Press (Left)
8 Single Arm DB Push Press (Right)
8 Lateral Dumbbell Burpees
DB: 50/35
Subs: Pull-Ups, Ring Rows
5 sets of 3 Reps
Overhead Squats
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)
4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps (24"/20")
Buy In: 800 Meter Run
300ft Kettlebell Goblet Walking Lunges
*Every 50ft 15 Kettlebell Swings (53/35)
Cash Out: 800 Meter Run
5x6 Back Squat
AMRAP 15:
14 Pull Ups
50 Wall Balls (20/14)
45/36 Calorie Assault Bike
Row Sub:750m/600m
Run Sub: 600m
Bench Press
4 Sets of 10 Reps
AMRAP 20:
400 Meter Row
Max Unbroken Push Ups
*Score = Total Push Ups
Hang Power Clean
7-7-7-5-5-5-3-3-3
Part 2: "BELLY ACHE"
30-20-10:
Hang Power Cleans (95/65)
AbMat Sit-ups
Step Back Lunges (95/65)
AbMat Sit-ups
[On the 0]:
200 Meter Run + 3 Deadlifts (185/135)
[On the 2]:
400 Meter Run + 6 Deadlifts (185/135)
[On the 6]:
600 Meter Run + 9 Deadlifts (185/135)
[On the 12]:
200 Meter Run + 3 Deadlifts (185/135)
[On the 14]:
400 Meter Run + 6 Deadlifts (185/135)
[On the 18]:
600 Meter Run + 9 Deadlifts (185/135)
[On the 24]:
200 Meter Run + 3 Deadlifts (185/135)
[On the 26]:
400 Meter Run + 6 Deadlifts (185/135)
[On the 30]:
600 Meter Run + 9 Deadlifts (185/135)
[Cap at 36:00]
Build to A Heavy 3 Front Squat
3 Rounds For Time:
10 Front Squats (135/95)
20 Toes to Bar
50 Double Unders
Power Snatches (Touch N Go)
6-6-4-4-2-2
For Time:
100/80 Calorie Row
50 Dumbbell Hang Power Snatches (50/35)
30 Dumbbell Lateral Burpees
Directly Into..
150ft Single Dumbbell Goblet Walking Lunges (50/35)
5 Rounds on the 5:00
400m Run
8 Barbell Bench Press
20 AbMat Sit-Ups
*Build in weight each round
Thruster
5 Sets of 3 Reps
10 Rounds For Time:
3 Thrusters (95/65)
6 Pull-Ups
Deadlifts
On The 1:30 x 5 Rounds
5 Reps
21-15-9:
Kettlebell Swings (53/35)
Burpees
Directly Into...
3 Rounds For Time:
400 Meter Run
21 Push-Ups
[Teams Of 2]
AMRAP 20:
Max Meter Row
Switch After Completing:
20 Box Jumps (24"/20")
200ft Farmers Carry (50's/35's)
Front Squats [10 Minute Cap]:
Build To A Heavy Set of 6
AMRAP 6:
Max Rounds of "DT" (95/65)
1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Rest 6 Minutes
AMRAP 6:
Max Rounds of "Cindy"
1 Round of "Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats
Rest 6 Minutes:
AMRAP 6:
Max Calorie Assault Bike
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 AbMat Sit-Ups
Partition However You'd Like
Power Snatch
5 - 4 - 3 - 2 - 1
For Time:
2-4-6-8-10:
Power Snatches (115/85)
After Each Round:
400 Meter Row
2 Rope Climbs
Come join us to check out athletes throughout the day competing in our annual strength and fitness based event!
Sumo Deadlift
5-5-4-4-3-3
Buy-In:
50/35 Calorie Assault Bike
3 Rounds:
15 Deadlifts (135/95)
30 Double Unders
15 Hand Release Push Ups
30 Double Unders
Cash-Out:
50/35 Calorie Assault Bike