10 Rounds x AMRAP 2:
200m Run
Max Burpee Box Jumps (24"/20")
Rest 1 Minute Between Rounds
Back Squat
Build to a Heavy Set of 15
For Time [20 Minute Cap]:
100' Farmers Carry
1 Front Squat
1 Push Press
100' Farmers Carry
2 Front Squats
2 Push Press
...
100' Farmers Carry
10 Front Squats
10 Push Press
Dumbbells: (50's/35's)
Barbell: (95/65)
Every 6:00 x 5 Rounds:
1,000/800 Meter Row
Max Bodyweight Reps:
Round 1: Pull-ups
Round 2: Push-ups
Round 3: Sit-ups
Round 4: Air Squats
Round 5: Shuttle Runs
Deadlift
Build to a Heavy Set of 5
10 Rounds For Time [10 Minute Cap]:
3 Snatches (135/95)
3 Burpees Over the Bar
AMRAP 10:
1,600 Meter Run
Max Calorie Row
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max Calorie Row
Rest 3 Minutes
AMRAP 6:
800 Meter Run
Max Calorie Row
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max Calorie Row
Rest 1 Minutes
AMRAP 2:
200 Meter Run
Max Calorie Row
SUNDAY SURPRISE!!!
[TEAMS OF 3]
AMRAP 30:
100 Air Squats
100 Sit-ups
100 Push-ups
100 Pull-ups
Every 4 Minutes: [Starting at 0:00]:
400 Meter Team Run
Push Jerk
5 Sets of 3 Reps at 70-75%
On the 2:00 x 10 Sets:
250/200 Meter Row
AMRAP “Macho Man” (115/85)
"Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks
5 Rounds For Time [35 Minute Cap]:
500/400 Meter Row
15 Box Jumps (24"/20")
3 Rope Climbs (15')
Rest 2 Minutes Between Rounds
Back Squat
5 Sets of 3 Reps at 70-75%
For Time [15 Minute Cap]:
5 Rounds of:
30 Double Unders
10 Overhead Squats (95/65)
Directly Into..
1 Round of:
30 Overhead Squats (95/65)
100 Double Unders
For Time [35 Minute Cap]:
1 Mile Run
100 Meter Farmers Carry
2,000/1,600 Meter Row
200 Meter Farmers Carry
1 Mile Run
100 Meter Farmers Carry
Dumbbells: (50’s/35’s)
Deadlift
5 Sets of 3 Reps at 70-75%
AMRAP 7:
Power Snatches (115/85)
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees
On the Minute:
7 Push Press (115/85)
SUNDAY SURPRISE!!!
[Teams of 3]
AMRAP 25:
3 Rounds:
50 Synchro AbMat Sit-ups
600 Meter Run (Together)
Directly Into...
Max Rope Climbs
[Every Switch]:
30 Double Unders
5 Rounds For Time [25 Minute Cap]:
3 Rounds of "Cindy"
1 Round of "DT" (155/105)
3 Rounds For Time [27 Minute Time Cap]:
60/48 Calorie Assault Bike
50 Single Dumbbell Box Step-ups (20")
30 Single Dumbbell Hang Snatches (50/35)
For Time [38 Minute Cap]:
1 Mile Run
2,000 Meter Row
100 Toes to Bar
2 Minutes On, 1 Minute Off
If time capped, add 1 second to your time for every missed rep.
Back Squat
Build to a Heavy Single
On the Minute x 15:
Minute 1: 1 Wallball + Max Burpees
Minute 2: 2 Wallballs + Max Burpees
Minute 3: 3 Wallballs + Max Burpees
...
Minute 15: 15 Wallballs + Max Burpees
Medicine Ball: (20/14)
AMRAP 20:
1 Power Clean
1 Burpee Pull-Up
100 Meter Run
2 Power Cleans
2 Burpee Pull-Ups
100 Meter Run
3 Power Cleans
3 Burpee Pull-Ups
100 Meter Run
...
Add 1 Rep Each Round
Barbell: (185/135)
RX+: Ring Muscle-Ups
Sunday Surprise!