Strict Press
Build to a Heavy Single
For Time:
15 Unbroken Clean & Jerks
1200m Run
Rest 3 Minutes
12 Unbroken Clean & Jerks
1200m Run
Rest 3 Minutes
9 Unbroken Clean & Jerks
1200m Run
[Every Break]:
200m Run
Barbell: (135/95)
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpees
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpees Over the Bar
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpee Pull-ups
AMRAP 6:
1,000/800 Meter Row
12 Front Squats (155/105)
Max Burpee Box Jumps (24"/20")
Sunday Surprise!
[Teams of 2]
For Time:
800m Run
Directly into...
10 Rounds
10 Deadlifts (155/105)
20 Push-Ups
Directly into...
800m Run
Back Squat
Build to a Heavy Set of 5
AMRAP 15:
21 AbMat Sit-ups
15/12 Calorie Row
9 Dumbbell Thrusters (50's/35's)
On the Minute x 30 [15 Rounds]:
Minute 1: Bike Calories
Minute 2: 1 Rope Climb (15') + Max Shuttle Runs
*Score = Lowest Bike Calories + Lowest Shuttle Runs
Deadlift
Build to a Heavy Set of 20
3 Rounds For Time [20 Minute Cap]:
30 Lateral Barbell Burpees
20 Hang Power Cleans (115/85)
100 Double Unders
“KELLY”
5 Rounds For Time:
400 Meter Run
30 Box Jumps (24"/20")
30 Wall Balls (20/14)
Strict Press
Build to a Heavy Set of 3
AMRAP 20:
250/200m Row
Max Unbroken Push Jerks (135/95)
250/200m Row
Max Unbroken Strict Pull-ups
SUNDAY SURPRISE
[Teams of 2]
AMRAP 30:
12 Toes to Bar
20 Double Dumbbell Reverse Lunges (50's/35's)
*Partners Switch After 500/400m Row
10 Rounds For Time:
3 Clean and Jerks (155/105)
200 Meter Run
1 Round of "Cindy"
Back Squat
Build to a Heavy Set of 8
AMRAP 20:
5/4 Calorie Bike
100 Meter Farmers Carry
10/8 Calorie Bike
100 Meter Farmers Carry
15/12 Calorie Bike
100 Meter Farmers Carry
...
Add 5/4 Calories Per Round
Dumbbells: (50's/35's)
For Time [30 Minute Cap]:
20 Double Unders, 2 Hang Snatches
40 Double Unders, 4 Hang Snatches
60 Double Unders, 6 Hang Snatches
80 Double Unders, 8 Hang Snatches
100 Double Unders, 10 Hang Snatches
Directly Into...
30 Sit-ups, 1,000 Meter Run
30 Sit-ups, 800 Meter Run
30 Sit-ups, 600 Meter Run
30 Sit-ups, 400 Meter Run
30 Sit-ups, 200 Meter Run
Barbell: (115/85)
Deadlift
4 Sets of 3 Reps @ 75-80%
*5 Second Negative
For Time [20 Minute Cap]:
150 Wall Balls (20/14)
Every 2 Minutes:
18/14 Calorie Row
AMRAP 20
9 Dumbbell Thrusters (50's/35's)
12 Box Step Overs (24"/20")
Every 4:00 (including 0:00), 400m Run
Directly into...
11 Minutes to Establish 1 Rep Max Cluster
Strict Press
Build to a Heavy Set of 5
AMRAP 20:
200 Meter Run
Max Unbroken Push-ups
200 Meter Run
Max Unbroken Toes to Bar
Score = Total Reps
[TEAMS OF 2]
3 Rounds [36 Minutes Total]:
AMRAP 1: 5 Dumbbell Snatches + Max Calorie Bike
AMRAP 2: 10 Dumbbell Snatches + Max Calorie Bike
AMRAP 3: 15 Dumbbell Snatches + Max Calorie Bike
Dumbbell: (50/35)
In teams of 2 athletes will alternate rounds with their partner of Dumbbell Snatches and max bike calories in the time remaining.
Athletes will rest while their partner completes a full round.
On the 4:00 x 5 Rounds:
60 Double Unders
30/21 Calorie Row
10 Thrusters (95/65)
Deadlift
Build to a Heavy Set of 3
3 Rounds For Time [24 Minute Cap]:
600m Run
30 AbMat Sit-ups
20 Deadlifts (155/105)
100 Meter Farmers Carry (50's/35's)