AMRAP 30:
Max Meter Row
Every 5 Minutes [Starting at 0:00]
5 Burpee Pull-Ups
10 Hang Power Snatches (75/55)
15 Box Jump Overs (24"/20")
3 Rounds For Time:
20 Burpees
50 AbMat Sit-Ups
800 Meter Run .
Teams of 3
For Time:
400 Wall Balls (20/14)
300 Calorie Bike
200 Pull-Ups
[40 Minute Time Cap]
Teams must finish all reps of a movement before moving onto the next.
Push Jerk
6-6-6-6-6
3 Rounds For Time:
21/15 Calorie Row
15 Deadlifts (185/135)
12 Single Dumbbell Strict Press (50/35)
9 Box Jumps (30"/24")
[Teams of 2]
For Time:
3-6-9-12-15-18:
Toes to Bar
Kettlebell Swings (53/35)
Burpees
Partner 1 will complete one full round of 3-3-3 while Partner 2 rests. Then Partner 2 will complete 1 full round of 3-3-3 while Partner 1 rests. Then 6-6-6 and so on.
AMRAP 10:
1,600 Meter Run
Max Calorie Row
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max Calorie Row
Rest 3 Minutes
AMRAP 6:
800 Meter Run
Max Calorie Row
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max Calorie Row
Rest 1 Minutes
AMRAP 2:
200 Meter Run
Max Calorie Row
Build to a Heavy
“Bella Complex”
1 Power Clean
1 Push Jerk
1 Front Squat
1 Push Jerk
For Time
(25 Minute Cap):
1 Round of Macho Man
50 Double Unders
2 Rounds of Macho Man
50 Double Unders
3 Rounds of Macho Man
50 Double Unders
4 Rounds of Macho Man
50 Double Unders
5 Rounds of Macho Man
50 Double Unders
1 Round of ‘Macho Man’
3 Power Cleans (95/65)
3 Front Squats (95/65)
3 Push Jerks (95/65)
Bench Press
10-10-6-6-2-2
AMRAP 20
5 Strict Pull-ups
10 Alternating Dumbbell Snatches (50/35)
15 Lateral Dumbbell Burpees
[0:00-10:00]
AMRAP 10
20 Dumbbell Box Step Ups (50/35)
6 Renegade Rows (50’s/35’s)
[10:00-20:00]
AMRAP 10
15 Box Jumps (24"/20")
250m Row
For Time:
10-9-8-7-6-5-4-3-2-1:
Front Squats (115/85)
After Each Round:
1 Rope Climb
100m Run
1a) 2x3 Power Snatch
1b) 2x3 Push Press
AMRAP 7:
Power Snatches (95/65)
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees
On the Minute:
7 Push Press (95/65)
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]