For Time:
30 Power Snatches (95/65)
2,000 Meter Row
100 Wall Balls (20/14)
Partition However You'd Like
For Time:
100 Synchro AbMat Sit Ups
50 Dumbbell Goblet Squats (50/35) Partition However
10 Rope Climbs (15ft.) Partition However
50 Dumbbell Goblet Squats (50/35) Partition However
10 Rope Climbs (15ft.) Partition However
50 Dumbbell Goblett Squats (50/35) Partition However
100 Synchro AbMat Sit Ups
On A 20:00 Clock athletes will complete “DT”
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
In remaining time. . .
Athletes will Build to A Heavy 3 Deadlift
Score = Time it takes to complete the workout + Load.
AMRAP 18:
4 Rounds:
30/24 Calorie Bike
21 Kettlebell Swings (53/35)
With Time Remaining:
Max 10m Shuttle Runs
10 Minute Window
Build To A Heavy Clean & Jerk
7 Rounds For Time:
7 Box Jump Overs (24"/20”)
7 Power Cleans (95/65)
7 Toes to Bar
7 Front Squats (95/65)
7 Pull-ups
7 Push Jerks (95/65)
5 Rounds For Time:
400m Run
50 Double Unders
15-12-9-6-3 Burpees
Every 2 Minutes x 5 Sets:
3 Hang Power Snatches
10 Rounds For Time:
200 Meter Row
10-1 Dumbbell Box Step Overs (50/35) (24"/20")
5 Rounds of. . .
AMRAP 5:
Buy In: 800m Run
In Time Remaining:
Round 1: Max Reps Sit Ups
Round 2: Max Reps V Ups
Round 3: Max Reps Hollow Body Rocks
Round 4: Max Reps Flutter Kicks
Round 5: Max Reps Russian Twists
Team of 3:
AMRAP 6: Clean & Jerks (115/85)
AMRAP 6: Bike Calories
AMRAP 6: Wall Balls (20/14)
AMRAP 6: Bike Calories
-----------------------------------------
AMRAP 6: Build to A Heavy Clean & Jerk
Bench Press
Build to A Heavy 1 Bench Press
For Time:
55 Deadlifts (155/105)
55 Toes to Bar
55 Box Jump Overs (24"/20")
55 Push-Ups
Team of 2:
AMRAP 20:
200 Meter Run
40 Double Unders
2 Rope Climbs
Alternate Stations With Partner
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