Build To A Heavy Complex
1 Power Snatch + 1 Hang Squat Sntach
3 Rounds For Time:
42 Calorie Row
21 Hand Release Push-ups
30 Calorie Row
15 Push-Ups
18 Calorie Row
9 Burpees
3 Rounds For Time:
30 Russian Kettlebell Swings (53/35)
20 Kettlebell Goblet Squats (53/35)
1,000 Meter Run
Overhead Squat:
Build to Heavy Set of 5
For Time:
100 Lateral Burpees Over Rower
Every 2 Minutes [Starting @ 0:00]:
250/200 Meter Row
AMRAP 20:
10 Dumbbell Shoulder to Overhead
30 Double Unders
50-ft. Dumbbell Lunge
Dumbbell: 50/35
Deadlift
Build to Heavy Set of 5
AMRAP 5:
Toes to Bar
On the Minute [Starting at 0:00]:
9 Deadlifts (135/95)
[Rest 5 Minutes]
AMRAP 5:
Pull-ups
On the Minute [Starting at 0:00]:
9 Front Squats (95/95)
2 Sets on the 4:00:
600m Run
In Remaining Time: High Plank
3 Minutes Rest
3 Sets on the 3:00
400m Run
In Remaining Time: High Plank
3 Minutes Rest
4 Sets on the 2:00
200m Run
In Remaining Time: High Plank
5 Rounds:
12 Deadlifts (95/65)
12 Bar-Facing Burpees
Directly Into...
5 Rounds:
9 Hang Power Cleans (95/65)
9 Box Jumps (24"/20")
Directly Into...
5 Rounds:
6 Push Jerks (95/65)
6 Burpee Box Jumps (24"/20")
Snatch
Build to Heavy Double
(Not Touch & Go)
3 Rounds For Time:
500m/400m Row
12 Overhead Squats (95/65)
21 Toes to Bar
For Time:
30-20-10:
Shuttle Runs (10 Meters)
Box Step-Ups (24"/20")
200 Meter Farmer's Carry (50's/35's)
30-20-10:
Shuttle Runs (10 Meters)
Box Step-Ups (24"/20")
200 Meter Farmer's Carry (50's/35's)
30-20-10:
Shuttle Runs (10 Meters)
Box Step-Ups (24"/20")
7 Rounds For Time:
7 Thrusters (95/65)
7 Pull-ups
7 Burpees
Bench Press
Build to Heavy Set of 5
For Time:
2,000m/1,600m Row
Every 500m/400m:
20 Alternating Dumbbell Snatches (50/35)
Power Clean
Build to Heavy Set of 5
For Time [25 Minute Cap]:
50 Power Cleans (115/75)
200 Double Unders
1 Mile Run
5 rounds
1 Minute Plank
100m Kettlebell Farmer's Carry (53's/35's)
15/12 Calorie Row
AMRAP 18
2 Power Clean (185/135)
4 Box Jumps (30"/24")
6 Burpees
200m Run
Split Jerk
Build To A Heavy Set of 2
4 Rounds For Time
30/24 Calorie Row
20 Toes To Bar
10 Thrusters (95/65)
AMRAP 2 x 5 Rounds
12/9 Calorie Bike
100m Run
Max Alternating Dumbbell Snatches (50/35)
Rest 2 Minutes
Build to Heavy Set of 6
Back Squats
AMRAP 12:
1 Burpee Pull-up
15 Wall Balls (20/14)
2 Burpee Pull-ups
15 Wall Balls (20/14)
3 Burpee Pull-ups
15 Wall Balls (20/14)
For Time:
100 Double Unders
80/60 Calorie Row
60 Box Jump Overs (24"/20")
40 Single Dumbbell Push Jerks (50/35)
200 Meter Kettlebell Farmer's Carry (50's/35's)
Build to Heavy Set of 5
Power Snatch
AMRAP 9:
21 Deadlifts (115/75)
15 Toes to Bars
9 Power Snatches (115/75)
AMRAP 20
10 Hang Power Cleans (95/65)
10 Push Press (95/65)
10 Lateral Barbell Burpees