[TEAMS OF 3]
AMRAP 30:
150 Push-ups
150 Wall Balls (20/14)
Every 10 Minutes [Starting at 0:00]:
1,000 Meter Team Run
5 Rounds For Time [20 Minute Time Cap]:
400/300 Meter Row
2 Rope Climbs (15')
10 Power Snatches (95/65)
5 Rounds x AMRAP 4:
30/20 Calorie Bike
30 x 10-Meter Shuttle Runs
Max Toes to Bar
Rest 4 Minutes Between Rounds
Sub: 40/28 Calorie Bike Erg/Ski/Row
Front Squat
5 Sets of 3
3 Rounds For Time [20 Minute Time Cap]:
20 Burpee Pull-ups
20 Front Squats (115/85)
20 Box Jumps (24"/20")
For Time [30 Minute Time Cap]:
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Calorie Row (50/35-40/28-30/21-20/14-10/7)
*100-ft. Kettlebell Farmers Carry After Every Movement (53's/35's)
No Touch Deadlift
5 Sets of 3
5 Rounds x AMRAP 3:
9 Hang Power Cleans (115/85)
45 Air Squats
10 Meter Shuttle Runs
Rest 1 Minute Between Rounds
For Time:
30-20-10
600M Run
Shoulder To Overhead (95/65)
Hand Release Push-Ups
For Time [18 Minute Cap]:
200/150 Meter Row
1 Deadlift (155/105)
1 Toes to Bar
200/150 Meter Row
2 Deadlifts (155/105)
2 Toes to Bar
...
200/150 Meter Row
10 Deadlifts (155/105)
10 Toes to Bar
Strict Press
5 Sets of 3
On the 6:00 x 3 Rounds:
800 Meter Run
15 Dumbbell Goblet Squats (50/35)
Max Dumbbell Shoulder to Overhead (50/35)
AMRAP 3 x 10 Rounds:
500/400 Meter Row
Max Chipper Reps
Chipper:
80 Push-ups
60 Box Jumps (24"/20")
40 Shuttle Runs (10-Meters)
3 Rounds x AMRAP 5:
100 Double Unders
30 Pull-ups
50 Dumbbell Snatches (50/35)
Rest 5 Minutes Between Rounds
Back Squat
5 Sets of 3
On the 2:00 x 10 Rounds:
15 Wallballs (20/14)
15 Sit-ups
Max Calorie Row
5-4-3-2-1:
Clean & Jerk
4 Rounds For Time
400m Run
10 Clean & Jerks (115/85)
15 Burpees
AMRAP 18:
3-6-9-12-15…
Calorie Row/Bike
Russian KB Swing
Air Squats
For Time [35 Minute Cap]:
200 Meter Run
20 Double Unders
2 Power Snatches (95/65)
Rest 1 Minute
400 Meter Run
40 Double Unders
4 Power Snatches (95/65)
Rest 1 Minute
600 Meter Run
60 Double Unders
6 Power Snatches (95/65)
Rest 1 Minute
800 Meter Run
80 Double Unders
8 Power Snatches (95/65)
Rest 1 Minute
1,000 Meter Run
100 Double Unders
10 Power Snatches (95/65)
On the 2:00 x 15 Rounds:
12/9 Calorie Row
AMRAP “Bergeron Beep Test”
“Bergeron Beep Test”:
7 Thrusters (75/55)
5 Strict Pull-ups
7 Burpees
6 Rounds:
1 Minute AbMat Sit-ups
1 Minute Farmers Carry (10 Meters)
1 Minute Box Jumps (24"/20")
1 Minute Shuttle Runs (10 Meters)
1 Minute Step Back Lunges
1 Minute Rest
Push Press
5 Sets of 4
AMRAP 6:
60 Deadlifts (95/65)
Max Calorie Row
Directly Into..
AMRAP 6:
45 Hang Power Cleans (95/65)
Max Calorie Row
Directly Into..
AMRAP 6:
30 Shoulder to Overhead (95/65)
Max Calorie Row
Overhead Squats
5 sets of 4 reps
AMRAP 15:
15 Overhead Squats (95/65)
30 Dumbbell Hang Snatches (50/35)
60 Double Unders
4th of July 1776
4 Rounds for Time
300 Meter Run
24 Toes to Bar
24 Box Jumps (24/20)
24 Goblet Squats (55/35)
24 Hand Release Push-Ups
24 Calorie Bike or Row
24 Air Squats