Overhead Squat
5 Rep Max
For Time [10 Minute Cap]:
750/700 Meter Row
50 Overhead Squats (95/65)
25 Bar-Facing Burpees
SUNDAY SURPRISE!!!
TEAMS OF 3
AMRAP 25:
90 Power Snatches (95/65)
90 Burpee Box Jump Overs (24"/20")
60 Power Snatches (115/85)
60 Burpee Box Jump Overs (24"/20")
30 Power Snatches (135/95)
30 Burpee Box Jump Overs (24"/20")
Directly Into...
Max Calorie Team Row
* Each Partner Has Own Rower
* Score Is Total Combined Calories
Clean & Jerk
1 Rep Max
For Time [15 Minute Cap]:
30-20-10 Chest to Bar Pull-ups
3-2-1 Rounds of Dumbbell "DT" (50/35)
1 Round of "DT":
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
5 Rounds For Time:
800 Meter Run
30 Push-ups
1,000/900 Meter Echo Bike
Time Cap: 40 Minutes
Strict Press
5 Rep Max
5 Rounds For Time [15 Minute Cap]:
20/15 Calorie Row
10 Thrusters (115/85)
4 Rounds x AMRAP 4:
12 Power Cleans (135/95)
400 Meter Run
Max Ring Muscle-ups
Rest 1 Minute Between Rounds
Back Squat
10 Rep Max
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Toes to Bar
SUNDAY SURPRISE!!!
[TEAMS OF THREE]
AMRAP 25:
15/12 Calorie Row
5 Front Squats (135/95)
1 Rope Climb (15')
* Waterfall Style (Row Always Going)
Deadlift
1 Rep Max
3 Rounds For Time:
400 Meter Run
21-15-9 Deadlifts (225/155)
Time Cap: 10 Minutes
AMRAP 20:
15 Air Squats
10 Push-ups
5 Toes to Bar
Every 2 Minutes [Starting at 0:00]:
200 Meter Run
Build To A Heavy Complex
Power Clean + Hang Power Clean + 2 Push Jerks
For Time [15 Minute Cap]:
1,000/900 Meter Row
Into...
15-12-9 Clean & Jerks (135/95)*
30-24-18 Box Jump Overs (24"/20)
* Every Break: 200 Meter Row
5 Rounds For Time [30 Minute Cap]:
60 Double Unders
400 Meter Run
20 Alternating Dumbbell Snatches (50/35)
Rest 2 Minutes Between Rounds
Front Squat
10 Rep Max
7 Rounds For Time:
7 Thrusters (75/55)
7 Burpees
7 Pull-ups
SUNDAY SUPRISE!!!
4 Rounds For Time:
400 Meter Run
3 Rounds of “Macho Man” (135/95)
1 Round of Macho Man:
3 Power Cleans
3 Front Squats
3 Push Jerks
Build To A Heavy Barbell Complex
Power Snatch + Hang Snatch
AMRAP 14:
2 Rope Climbs (15')
4 Burpee Box Jumps (30"/24")
8 Alt. Dumbbell Snatches (70/50)
For Time:
1k-800-600-400-200 Meter Run
50-40-30-20-10 Wallballs (20/14)
Bench Press
Build To A Heavy Set of 5
For Time:
800 Meter Row + 80 AbMat Sit-ups
500 Meter Row + 50 Push-ups
300 Meter Row + 30 Toes to Bar
Time Cap: 15 Minutes