Strict Press
10 Rep Max
3 Rounds For Time:
600 Meter Run
30-20-10 Toes to Bar
30 Dumbbell Reverse Lunges
Dumbbells: (50/35)'s
Time Cap: 18 Minutes
5 Rounds x AMRAP 3:
30/24 Calorie Bike
60 Double Unders
Max Power Snatches (95/65)
Rest 3 Minutes Between Rounds
Back Squat
1 Rep Max
AMRAP 15:
40/30 Calorie Row
20 Thrusters (75/55)
10 Bar Muscle-ups
21-18-15-12-9:
Deadlifts (185/135)
Shuttle Runs
Dumbbell Push Jerks (50/35)'s
AMRAP 30:
60 Calorie Row
15 Rope Climbs (15')
45 Power Snatches (115/85)
Split Reps As You'd Like
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3 Guys: 60 Calories
2 Guys, 1 Girl: 55 Calories
2 Girls, 1 Guy: 50 Calories
3 Girls: 45 Calories
Deadlift
10 Rep Max
AMRAP 15:
[2 Rounds]:
800 Meter Run
50 Wallballs (20/14)
Directly Into...
Max Bar-Facing Burpees
AMRAP 20:
40 AbMat Sit-ups
21 American Kettlebell Swings (53/35)
12 Bench Press (135/95)
Push Jerk
1 Rep Max
3 Rounds For Time:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters (135/95)
Time Cap: 15 Minutes
3 Rounds x AMRAP 5:
5 Power Cleans (155/105)
10 Box Jumps (30"/24")
15/12 Calorie Bike
Rest 5 Minutes Between Rounds
* Pick up where you left off.
Front Squat
3 Rep Max
For Time:
100/80 Calorie Row
60 Burpees Over Rower
40 Toes to Bar
200 Double Unders
Time Cap: 20 Minutes
8 Rounds For Time:
4 Strict Pull-ups
8 Dumbbell Snatches (Right)
8 Overhead Lunges (Right)
8 Dumbbell Snatches (Left)
8 Overhead Lunges (Left)
Dumbbell: (50/35)
Time Cap: 20 Minutes
[TEAMS OF 3]
AMRAP 30:
500/400 Meter Bike
10 Push-ups
15 Wallballs (20/14)
After Each Round:
200 Meter Team Run
* Next partner can start when bike opens up
* Score: Fully completed rounds of 500-10-15
Power Snatch
5 Rep Max
AMRAP 12:
9 Box Jump Overs (24"/20")
6 Chest to Bar Pull-ups
3 Power Snatches (135/95)
5 Rounds For Time:
400 Meter Row
300' Farmers Carry (50/35)'s
200 Meter Run
10 Deadlifts (225/155)
Time Cap: 30 Minutes
Bench Press
3 Rep Max
On the 3:00 x 5 Rounds:
Toes to Bar
Dumbbell Thrusters (50/35)'s
Max Calorie Bike
Round 1: 18 Reps
Round 2: 15 Reps
Round 3: 12 Reps
Round 3: 9 Reps
Round 5: 6 Reps
HERO WOD
"Glen"
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Time Cap: 40 Minutes
Overhead Squat
5 Rep Max
For Time:
30 Overhead Squats (95/65)
150 Double Unders
50/40 Calorie Row
Rest 2 Minutes
50/40 Calorie Row
150 Double Unders
30 Overhead Squats (95/65)
Time Cap: 18 Minutes
10 Rounds For Time:
9 Thrusters (45/35)
6 Deadlifts (225/155)
3 Wall Walks
Time Cap: 20 Minutes
[TEAMS OF 3]
AMRAP 25:
Partner 1:
12 Toes to Bar
9 Burpee Box Jump Overs (24"/20")
6 Dumbbell Box Step Overs (50/35)'s
Partner 2:
Max Calorie Bike
Partner 3:
Rest
* Rotate After Completion of 12-9-6
"Hotshots 19"
6 Rounds For Time:
30 Air Squats
19 Power Cleans (135/95)
7 Strict Pull-ups
400 Meter Run
Time Cap: 35 Minutes