For Time:
50 Double Unders
4 Rounds:
15 Burpees
15 Wall Balls (20/14)
50 Double Unders
4 Rounds
15 Burpees
15 Wall Balls (20/14)
50 Double Unders
Deadlifts
5 Sets of 5 Reps
Set 1: 5 reps @ 65% 1RM
Set 2: 5 reps @ 73% 1RM
Set 3-5: 5 reps @ 78% 1RM
For Time:
1-10 Toes to Bar
10-1 Deadlifts (155/105)
AMRAP 5: Single Dumbbell Box Step-ups
AMRAP 5: Calorie Row
AMRAP 4: Single Dumbbell Snatches
AMRAP 4: Calorie Row
AMRAP 3: Single Dumbbell Reverse Lunges
AMRAP 3: Calorie Row
AMRAP 2: Single Dumbbell Thrusters
AMRAP 2: Calorie Row
AMRAP 1: Single Dumbbell Lateral Burpees
AMRAP 1: Calorie Row
Dumbbell: (50/35)
Box: (24”/20")
For Time:
21 Power Cleans (95/65)
30/21 Calorie Bike
21 Power Cleans (95/65)
[On the 8:00]
For Time:
15 Power Cleans (115/85)
30/21 Calorie Bike
15 Power Cleans (115/85)
[On the 16:00]
For Time:
9 Power Cleans (135/95)
30/21 Calorie Bike
9 Power Cleans (135/95)
Push Jerks
5 Sets of 3 Reps
4 Rounds For Time:
400 Meter Run
8 Shoulder to Overhead (115/85)
16 Box Jump Overs (24"/20”)
Every Minute On The Minute x 10
2 Back Squats
AMRAP 20:
5 Pull Ups
10 Push Ups
15 Air Squats
Every 5 Minutes [Starting at 0:00]:
500/400m Row
On the 5:00 x 4 Rounds:
15-12-9
Alternating Single Dumbbell Snatches (50/35)
Lateral Burpees Over Dumbbell
In Remaining Time Max Double Unders
Team of 3]
For Time:
3,000 Meter Row
15 Rope Climbs
3,000 Meter Run
[Time Cap= 45 Minutes]
- Teams can partition however they’d like
- Must complete movement before moving on to the next
Build To A Heavy Single
[0:00 - 5:00]: Hang Power Snatch
[5:00 - 10:00]: Power Clean
[10:00 - 15:00]: Thruster
AMRAP 10:
10 Thrusters (95/65)
10 Bar Facing Burpees
10 Power Cleans (95/65)
10 Bar Facing Burpees
10 Hang Power Snatches (95/65)
10 Bar Facing Burpees
On the Minute x 30 [5 Rounds]:
Minute 1: Calorie Bike
Minute 2: Russian Kettlebell Swings (53/35)
Minute 3: Shuttle Runs (10 Meters)
Minute 4: AbMat Sit-ups
Minute 5: Calorie Ski or Row
Minute 6: Rest
10 Sets (On The Minute):
1 Deadlift
AMRAP 20:
1 Deadlift (225/155)
10 Toes to Bar
15 Bar-Facing Burpees
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]