For Time:
100 Double Unders
2,000 Meter Row
300-ft. Single Dumbbell Overhead Walking Lunges (50/35)
2,000 Meter Row
100 Double Unders
6 x 2
Barbell Front Squats
AMRAP 12:
3 Dumbbell Goblet Squats (50/35)
3 Pull-ups
3 Box Jump Overs (24"/20")
6 Dumbbell Goblet Squats (50/35)
6 Pull-ups
6 Box Jump Overs (24"/20")
9 Dumbbell Goblet Squats (50/35)
9 Pull-ups
9 Box Jump Overs (24"/20")
...
[Continue To Add 3 Reps Each Round]
For Time:
10,000 Meters Bike
On The Minute: athletes complete 5 Synchro Deadlifts (135/95)
AMRAP 22:
22 Box Jump Overs (24"/20")
22 Wall Balls (20/14)
22 Hand Release Push Ups
22 Single Dumbbell Hang Clean & Jerks (50/35)
Every 2:00 x 5 Sets
Overhead Squats
10-8-6-4-2
5 Rounds
10 Pull-Ups
10 Alternating Dumbbell Snatches
10/8 Calorie Bike
[TEAMS OF 2]
AMRAP 25:
30 AbMat Sit-ups
300ft. Dumbbell Farmers Carry (50's/35's)
Switch After Partner Completes:
600 Meter Run
5 Rounds:
200m Run
1 Round of "DT"
Rest 2 Minutes Between Sets
Round 1: (135/95)
Round 2: (115/85)
Round 3: (105/75)
Round 4: (95/65)
Round 5: (75/55)
Every 2:00 x 5 Sets
Barbell Thrusters
10-8-6-4-2:
For Time:
30 Barbell Thrusters (95/65)
50/35 Calorie Row
150 Double Unders
Build to A Heavy Power Snatch Complex
1 High Hang Power Snatch
1 Hang Power Snatch (above the knee)
1 Power Snatch (floor)
AMRAP 9:
3 Hang Power Snatches (75/55)
3 Burpee Pull-ups
6 Hang Power Snatches (75/55)
6 Burpee Pull-ups
9 Hang Power Snatches (75/55)
9 Burpee Pull-ups
...
[Add 3 Reps Per Round]
3 Rounds For Time:
500m Bike
20 Slam Balls (30/20)
500m Bike
20 Reverse Burpees
For Time:
15-12-9:
Thrusters (95/65)
Strict Pull Ups (12-9-6)
[Rest 2 Minutes]
12-9-6:
Thrusters (115/85)
3-2-1 Rope Climbs
[Rest 2 Minutes]
9-6-3:
Thrusters (135/95)
Burpee Strict Pull Ups
Deadlifts
5 Sets of 5 Reps
(Touch N'Go)
2-4-6-8-10:
Wall Walks
Deadlifts (185/135)
Double Unders (10x)
TEAMS OF 2
3 Rounds For Time [40 Minute Cap]
250 Meter Row
500 Meter Row
750m Meter Row
DURING REST PERIODS:
Round 1: 10 AbMat Sit-ups
Round 2: 20 AbMat Sit-ups
Round 3: 30 AbMat Sit-ups
Workout Flow. . .
P1: 250 Meter Row P2: 10 AbMat Sit Ups
P2: 250 Meter Row P1: 10 AbMat Sit Ups
...
Build To A Heavy Set of 3
Overhead Squat
"Nancy"
5 Rounds For Time
400 Meter Run
15 Overhead Squats (95/65)
AMRAP 15:
10 Wall Balls (20/14)
15 Burpee Box Jump Overs (24"/20")
20 Wall Balls (20/14)
15 Burpee Box Jump Overs (24"/20")
30 Wall Balls (20/14)
15 Burpee Box Jump Overs (24"/20")
...
Add 10 Wall Balls Per Round
Pendlay Row
4 Sets of 10 Reps
For Time:
1,200 Meter Row
63 Kettlebell Swings (53/35)
24 Strict Pull Ups
On the 2:30 x 8
Run 400m
20 Air Squats
Directly into...
Mindline Tabata
1. Front Plank to Push-up Plank
2 - Side Plank
3. Arch Hold
4. Hollow Hold
"12/31"
For Time
31 Push Presses (75/55 lb)
31 Pull-Ups
31 Snatches (75/55 lb)
31 Sit-Ups
31 Toes-to-Bars
31 Push-Ups
31 Box Jumps (24/20 in)
31 Back Squats (75/55 lb)
31 Unbroken Double-Unders
31 Thrusters (75/55 lb)
31 Lunges
31 Burpees
Then, 365 meter Row
4 Rounds
500/400m Row
25 Wallballs
5 Power Cleans (135/95)