AMRAP 4:
20 Dumbbell Box Step-Overs
20 Toes To Bar
Max Calorie Bike
Rest 4 Minutes
AMRAP 4:
15 Dumbbell Box Step-Overs
15 Toes To Bar
Max Calorie Bike
Rest 4 Minutes
AMRAP 4:
10 Dumbbell Box Step-Overs
10 Toes To Bar
Max Calorie Bike
Dumbbells: (50/35)
Box: (24"/20")
On the Minute x 20:
Odd Minute: Machine Calories
Even Minute: "X" Movement
"X" Movements:
- Hollow Body Rocks
- AbMat Sit Ups
- Bodyweight Glute Bridges
- High Plank Shoulder Taps
- Planks
(2 times through)
Machine of Choice:
- Rower
- Assault Bike
- Ski Erg
- Bike Erg
AMRAP 18:
1,000 Meter Row
30 Single Dumbbell Hang Clean & Jerks (50/35)
50 Single Dumbbell Box Step-ups (24"/20")
5 Rope Climbs
Build To A Heavy
1 Power Snatch + 1 Overhead Squat
3 Rounds For Time:
9 Power Snatches (95/65)
15 Lateral Barbell Burpees
21 Toes to Bar
5 Rounds
500/400m Row
15 Wallballs (20/14)
10 American Kettlebell Swings (53/35)
AMRAP 20:
Max Calorie Bike
Every 5 Minutes [Starting at 0:00]:
400 Meter Run
50 Double Unders
Build to A Heavy:
1 Power Clean + 1 Front Squat + 1 Push Jerk
3 Rounds For Time:
10 Squat Cleans (115/85)
10 Push Jerks (115/85)
Deadlifts
15 - 12 - 9 - 6 - 3
On the Minute x 10:
6 Pull-ups
6 Box Jump Overs (24"/20")
Max Dumbbell Snatches (50/35)
For Time
10 Rounds:
15 AbMat Sit Ups
10 Russian Kettlebell Swings (53/35)
Every 3:00 [Starting on the 0:00]
50' Single Kettlebell Farmer’s Carry (Suitcase Carry)
*Switch arms at 25'
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
