Push Jerk
1 Rep Max
For Time:
600 Meter Run
3 Rounds of "Cindy"
15 Push Jerks (185/135)
3 Rounds of "Cindy"
600 Meter Run
Time Cap: 15 Minutes
1 Round of "Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats
AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches (75/55)
Rest 4 Minutes
AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches (95/65)
Rest 4 Minutes
AMRAP 4:
500/450 Meter Row
100 Double Unders
Max Power Snatches (115/85)
Front Squat
3 Rep Max
3 Rounds For Time [20 Minute Time Cap]:
20 Burpee Pull-ups
20 Front Squats (155/105)
20 Box Jumps (24"/20")
SUNDAY SURPRISE!!!
TEAM OF 3
AMRAP 25:
3 Rounds:
100 Double Unders (Each)
75 Thrusters (75/55)
50 Chest to Bar Pull-ups
Directly Into..
Max Bar-Facing Burpees
* All Athletes Must Finish 100 Double Unders Before Advancing
* Split Thrusters, Pull-ups, and Burpees Between Partners
Power Snatch
1 Rep Max
3 Rounds For Time:
400 Meter Run
10 Power Snatches (135/95)
Time Cap: 12 Minutes
5 Rounds For Time [30 Minute Cap]:
1-2-3-4-5 Rope Climbs (15')
50' Dumbbell Walking Lunge (50's/35's)
25/20 Calorie Row
Rest 1 Minute Between Rounds
Bench Press
3 Rep Max
AMRAP 15:
5 Handstand Push-ups
10 Toes to Bar
15 Wallballs (20/14)
8 Rounds For Time:
200 Meter Run
4 Bar Muscle-ups
8 Clean & Jerks (115/85)
Time Cap: 20 Minutes
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