AMRAP 5:
50ft. Dumbbell Walking Lunges
12 Burpee Pull Ups
10 Dumbbell Hang Power Cleans
Rest 5 Minutes
AMARAP 5:
50ft. Dumbbell Walking Lunges
12 Chest to Bar Pull Ups
10 Dumbbell Goblet Squats
Rest 5 Minutes
AMARAP 5 :
50ft. Dumbbell Walking Lunges
12 Pull Ups
10 Dumbbell Push Jerks
Dumbbells: (50/35)
Barbell Bent Over Row
5 Sets of 6 Reps
For Time:
2,000 Meter Row
Every 500m:
20 AbMat Sit -Ups
3 Wall Walks
Power Snatch
Build to A Heavy 1 Power Snatch
For Time
2 Rounds:
8 Power Snatches (115/85)
8 Bar-Facing Burpees
2 Rounds of:
8 Power Snatches (95/65)
8 Bar-Facing Burpees
2 Rounds:
8 Power Snatches (75/55)
8 Bar-Facing Burpees
Team of 3
2,000m Row
70 Push Jerks (95/65)
2,000m Row
50 Push Jerks (115/85)
2,000m Row
30 Push Jerks (135/95)
5 Sets on the 1:30
5 Deadlifts
5 Rounds For Time:
100 Meter Farmers Carry (35’s/25’s)
30 AbMat Sit-ups
10 Deadlifts (185/135)
"Cindy"
AMRAP 20:
5 Pull-Ups
10 Push-Ups
15 Air Squats
3 Rounds For Time:
250 Meter Row + 3 Power Cleans
500 Meter Row + 5 Power Cleans
750 Meter Row + 7 Power Cleans
Barbell: (135/95)
MIDLINE
*Coaches Choice
4 Sets of 10 Strict Press
1 Set of 10+ Strict Press
For Time
27-21-15-9:
Box Jump Overs (24"/20")
Thrusters (95/65)
Hang Snatch
Build To A Heavy Set of 2
5 Rounds x AMRAP 3:
4 Dumbbell Power Snatches (50/35)
6 Toes to Bar
24 Double Unders
Rest 1 Minute Between Rounds
6 Rounds on the 4:00
500/400m Row
10 Strict Press (75/55)
20 Front Rack Reverse Lunges (75/55)
Remaining time. . .
Rounds 1-2 Max Plank Hold
Rounds 3-4 Max Hollow Body Hold
Rounds 5-6 Max Seated L Sit Hold
Teams of 3
3 Rounds For Time:
1,000 Meter Run (Together)
30 Burpee Pull Ups (Partition However)
50 Deadlifts (135/95) (Partition However)
Bench Press
Build to A Heavy Set of 3: Bench Press
AMRAP 13:
3 Bench Press
30 Double Unders
3 Dumbbell Snatches (50/35)
3 Bench Press
30 Double Unders
6 Dumbbell Snatches (50/35)
3 Bench Press
30 Double Unders
9 Dumbbell Snatches (50/35)
Barbell Weight: (135/95)
"Thanksgiving Sample Platter"
For Time
5 Rounds of:
5 Pull-Ups
10 Push-Ups
15 Air Squats
Directly into...
4 Rounds:
8 Handstand Push-Ups
15 Kettlebell Swings (53/35)
Directly into...
3 Rounds:
15 Box Jumps (24/20 in)
15 Knees-to-Elbows
Directly into...
2 Rounds:
20 Wall-Balls (20/14 lb)
30 Sit-Ups
Directly into...
Then:
800m Run
Hang Power Clean
Build to A Heavy Set of 3: Hang Power Clean
5 Rounds
Minute 1: Max Calorie Bike
Minute 2: Max Hang Power Cleans (95/65)
Minute 3: Max Burpees
Minute 4: Rest
3 Rounds:
20 Dumbbell Goblet Squats
20 Dumbbell Shoulder to Overhead
400m Run
3 Rounds:
40 Air Squats
20 Dumbbell Shoulder to Overhead
400m Run
Power Snatch
Build to A Heavy Set of 3: Power Snatch
[On the 0:00]
9-6-3:
Power Snatches (115/85)
Burpee Box Jump Overs (30"/24")
[8 Minute Time Cap]
[On the 10:00]
12-9-6:
Power Snatches (95/65)
Box Jump Overs (24"/20")
[8 Minute Time Cap]
[On the 20:00]:
15-12-9:
Power Snatches (75/55)
Bar-Facing Burpees
[8 Minute Time Cap]
4 Rounds:
1 Minute Side Plank (0:30 each side)
2 Minutes Any Machine
4 Minute Tabata Movement
Round 1: Hollow Body Hold
Round 2: Flutter Kicks
Round 3: Hollow Body Rocks
Round 4: Sit Ups
For Time:
800m Run
25 Thrusters (45/35)
800m Run
50 Thrusters @ 45/35
800m Run
75 Thrusters @ 45/35
On the 2:00 for 5 Rounds
Max Strict Press
(Progress in weight each round.)
For Time:
15-12-9-6:
Dumbbell Snatches (50's/35's)
Calorie Row
Directly Into...
6-9-12-15:
Dumbbell-Facing Burpees
Calorie Row
Team "Manion"
Team of 2
7 Rounds For Time:
400 Meter Run (teams run together)
29 Back Squats (partition however) (135/95)
