[AMRAP 8]:
Bike Calories
Rest 2 Minutes
[AMRAP 8]:
1 Rope Climb (15')
10 Double Unders
1 Rope Climb (15')
20 Double Unders
1 Rope Climb (15')
30 Double Unders
...
Add 10 Double Unders Every Round
Rest 2 Minutes
[8 Minute Window]:
Establish 5RM Deadlift
Front Squats
3 Rounds On the 2:00:
5 Front Squats
42-30-18:
Wall Balls (20/14)
Hand Release Push-Ups
Calorie Row
*Women's Calories: 30-24-12*
On the 2:00 x 10 Rounds:
12 Box Jumps (24"/20")
10 Toes to Bar
1 Snatch
Athletes can Build in Weight or Stay at A Heavy Across All Round
AMRAP 15:
Buy-In: 2,000/1,600m Row
In Time Remaining. . .
20 Russian Kettlebell Swings (53/35)
40 Air Squats
For Time [40 Minute Cap]:
Team of 2
60 Clean and Jerks (115/85)
Partition However
1 Mile Run
Must Run Together
20 Rope Climbs
Partition However
1 Mile Run
Must Run Together
100 Burpees
Synchro
Back Squat
Build To A Heavy Set of 5
AMRAP 15:
Calorie Bike
On the Minute [Starting at 0:00]:
8 Wall Balls (20/14)
10-8-6-4-2:
Strict Press
AMRAP 12:
12 Strict Press (75/55)
15/12 Calorie Row
On the 3:00 x 7 Rounds:
200 Meter Run
12 Toes to Bar
9 Deadlifts (135/95)
4-4-3-3-2-2:
Bench Press
AMRAP 10:
9 Thrusters (75/55)
35 Double Unders
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)
