Power Clean:
Build to Heavy Single
1 Set of Max Reps @ 80% of Heavy Single
"FIGHT CLUB"
3 Rounds For Total Reps:
1 Minute Thrusters (95/65)
1 Minute Power Cleans (95/65)
1 Minute Box Jump Overs (24"/20")
1 Minute Pull-ups
1 Minute Bike Calories
1 Minute Rest
AMRAP 24:
Max Calorie Row
Every 4:00 [Starting at 0:00]
200m Run
20 Russian Kettlebell Swings (53/35)
20 AbMat Sit-Ups
10 Rounds For Time:
5 Pull-ups
3 Clean & Jerks (115/85)
10 Bar-Facing Burpees
AMRAP 30:
Max Calorie Bike
Every 3 Minutes [Starting at 0:00]:
5 Box Jumps (24"/20")
10 Burpees to Target
15 AbMat Sit-ups
Back Squat
Build to Heavy Set of 3
For Time:
4 Rounds
200 Meter Run
10 Thrusters (115/85)
10 Pull-Ups
For Time [25 Minute Cap]:
50 Hand Release Push-ups
50 Toes to Bar
50 Calorie Row
50 Dumbbell Box Step-Overs (24"/20")
50-ft. Right Arm Dumbbell Overhead Lunge
50-ft. Left Arm Dumbbell Overhead Lunge
Dumbbell: (50/35)
RX+: Handstand Push-Ups
Build To A Heavy Complex
3-Position Power Snatch
For Time:
25-20-15-10-5:
Calorie Row
Power Snatches (75/55)
On The 3:00 x 6 Rounds
9/6 Calorie Bike
12 Push-Ups
15 American Kettlebell Swings (53/35)
RX+: 12,15,18
No Classes
ROW RAISER 9am - 12pm
On the Minute x 8 Sets:
1 Snatch + 1 Overhead Squat
"JERRY"
For Time [30 Minute Time Cap]:
1 Mile Run
2,000 Meter Row
1 Mile Run
On the 3:00 x 10 Rounds:
100 Meter Farmer's Carry (50’s/35’s)
Max Bike Calories
Rest 1 minute between rounds.
"BARBARA"
5 Rounds For Time [35 Minute Time Cap]:
20 Pull-ups
30 Push-ups
40 AbMat Sit-ups
50 Air Squats
Rest 3 Minutes Between Rounds
Push Press
Build to Heavy Set of 3
AMRAP 12:
2 Push Press (75/55)
8 Front Rack Box Step-ups (20")
4 Push Press (75/55)
8 Front Rack Box Step-ups (20")
6 Push Press (75/55)
8 Front Rack Box Step-ups (20")
...
Add 2 Push Press Each Round
Bench Press
5 Sets of 6 Reps
21-15-9-9-15-21:
Deadlifts (155/105)
Burpees
5 Rounds
Minute 1: Max Calorie Bike
Minute 2: Max Air Squats
Minute 3: Max Double Unders
Minute 4: Rest
For Time:
500/400 Meter Row
30 Toes to Bar
15 Clean & Jerks (95/65)
500/400 Meter Row
20 Toes to Bar
10 Clean & Jerks (95/65)
500/400 Meter Row
10 Toes to Bar
5 Clean & Jerks (95/65)
Snatch
Build to Heavy Triple
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
5-4-3-2-1 Rope Climbs
For Time: [35 Minute Time Cap]
200 Meter Row
20 AbMat Sit-ups
200 Meter Row
19 AbMat Sit-ups
200 Meter Row
18 AbMat Sit-ups
...
200 Meter Row
1 AbMat Sit-up
Front Squats
Build to Heavy Set of 3
5 x AMRAP 3:
3 Burpee Pull-ups
6 Box Jump Overs (24"/20")
9 Wall Balls (20/14)
Rest 1 Minute Between Rounds
AMRAP 20:
30 Double Unders
300-ft. Dumbbell Suitcase Carry
30 Double Unders
20 Dumbbell Shoulder to Overhead
30 Double Unders
100-ft. Dumbbell Goblet Lunge
Dumbbell: (50/35)
