5 Rounds For Reps:
30/24 Calorie Bike
20 Kettlebell Swings (53/35)
Max Unbroken Bench Press (135/95)
Strict Press
5 Sets of 5
10 Rounds For Time [20 Minute Cap]:
25 Double Unders
25' Dumbbell Walking Lunge
10-1 Dumbbell Shoulder to Overhead
Dumbbell: (50/35)
AMRAP 25:
7 Box Jump Overs (24"/20")
7 Burpees
7 Power Snatches 75/55
[Kilos = 34/25]
Every 5 Minutes [Starting at 0:00]:
Row 500/400 Meters
"Murph"
For Time
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run
All with a Weight Vest (20/14 lb)
5 Rounds
Minute 1: Kettlebell Deadlift High Pull (50/35)
Minute 2: Any Machine Calories
Minute 3: Plank
Minute 4: Rest
On the 5:00 x 5 Rounds:
500/400 Meter Row
21 Dumbbell Hang Clean and Jerks
12 Toes to Bar
Dumbbell: 50/35
Snatch Complex
5 Sets on the 2:30:
3-Position Power Snatch
3 Overhead Squats
For Time:
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs
10-9-8-7-6-5-4-3-2-1 Overhead Squats
Box: 24"/20"
Barbell: 95/65
[Team of 2]
AMRAP 30:
Partner 1: 400 Meter Run
Partner 2:
Max Rounds of. . .
20 Kettlebell Russian Swings
200' Double Kettlebell Front Rack Carry
Kettlebells: (53’s/35’s)
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
12 Toes to Bar
12 Dumbbell Goblet Squats
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
9 Toes to Bar
9 Dumbbell Snatches
[Rest 5 Minutes]
AMRAP 5:
Buy-In: 100 Double Unders
Max Rounds With Time Remaining:
6 Toes to Bar
6 Dumbbell Thrusters
10 Rounds For Time:
250/200 Meter Row
10 Burpees
Rest 1 Minute Between Rounds
*Time Cap = 35 Minutes
5 Rounds on the 2:00:
3 Deadlifts
2 Hang Power Cleans
1 Push Jerk
For Time:
60 Deadlifts (115/85)
45 Hang Power Cleans (115/85)
30 Push Jerks (115/85)
6 Rounds
Minute 1: Air-Squats
Minute 2: Bike Calories
Minute 3: Ab-Mat Sit-Ups
Minute 4: Rest
For Time:
2,000/1,600 Meter Row
200 Double Unders
2 Mile Run
Time Cap: 35 Minutes
On the Minute x 12:
1 Snatch
AMRAP 12:
3 Power Snatches (95/65)
3 Chest to Bar Pull-ups
3 Box Jumps (24"/20")
6 Power Snatches (95/65)
6 Chest to Bar Pull-ups
6 Box Jumps (24"/20")
...
Add 3 Reps Each Round
For Time: [Time Cap = 35 Minutes]
10 Bench Press
100 Meter Farmers Carry
500/400 Meter Row
9 Bench Press
100 Meter Farmers Carry
500/400 Meter Row
8 Bench Press
100 Meter Farmers Carry
500/400 Meter Row
...
1 Bench Press
100 Meter Farmers Carry
1,000/800 Meter Bike
Barbell: 135/95
Kettlebells: 53's/35's
Back Squat:
Build to Heavy Single
1 Set of Max Reps @ 80% of Heavy Single
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (135/95)
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (115/85)
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (95/65)
Rest 3 Minutes
AMRAP 3:
25 Bar-Facing Burpees
Max Front Squats (75/55)
Build to A Heavy Single Clean & Jerk
"Grace"
For Time:
30 Clean and Jerks (135/95)
Power Snatch
Build to Heavy Single
3 Rounds For Time [30 Minute CAP]:
1,000/800 Meter Row
20 Toes to Bar
30 Hang Dumbbell Snatches (50/35)
40 Air Squats
50-ft. Single Dumbbell Overhead Walking Lunges
3 Rounds
Minute 1: 10m Shuttle Runs
Mintute 2: 10m Farmer's Carry (70's/53's)
Minute 3: Bike Calories
Minute 4: Plank Shoulder Taps
Minute 5: Rest
For Time:
50 Box Jump Overs (24"/20")
1,000/800 Meter Row
50 Wall Balls (20/14)
10 Rope Climbs (15-ft.)
50 Wall Balls (20/14)
1,000/800 Meter Row
50 Box Jump Overs (24"/20")