Rounds/Reps
"Overhang"
AMRAP 20:
30/24 Calorie Row
20 Box Jump Overs (24"/20")
10 Dumbbell Hang Snatch (R)
10 Dumbbell Hang Snatch (L)
Dumbbell: (50/35)
Weight
Bench Press
On the 2:00 x 5 Sets:
2 Bench Press
* Same Weight Across
Time
"Down For The Count"
For Time:
20-15-10-5 Thrusters (95/65)
4-3-2-1 Rope Climbs
Time Cap: 12 Minutes
*See notes for RX+ version.
Calories
"Country Roads"
AMRAP 10:
1,600 Meter Run
Max Calorie Machine
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max Calorie Machine
Rest 3 Minutes
AMRAP 6:
800 Meter Run
Max Calorie Machine
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max Calorie Machine
Rest 1 Minutes
AMRAP 2:
200 Meter Run
Max Calorie Machine
Weight
Overhead Squat
On the 2:00 x 5 Sets:
2 Overhead Squats
* Same Weight Across
Time
"Overachiever"
For Time:
30 Deadlifts
15 Lateral Barbell Burpees
20 Overhead Squats
15 Lateral Barbell Burpees
10 Power Snatches
15 Lateral Barbell Burpees
Barbell: (115/85)
Time Cap: 12 Minutes
*See notes for RX+ version.
Weight
Clean
On the 3:00 x 5 Sets:
3 Cleans
* Same Weight Across
Time
"Second Wind"
For Time:
30 Hang Power Cleans (135/95)
20 Bar-Facing Burpees
1,000 Meter Run
Time Cap: 10 Minutes
*See notes for RX+ version.
Rounds/Reps
"Big Tuna"
AMRAP 7:
200 Meter Run
9 Box Jumps (30"/24")
Rest 2 Minutes
AMRAP 7:
200 Meter Run
9 Toes to Bar
Rest 2 Minutes
AMRAP 7:
200 Meter Run
1-2-3...Rope Climbs
Time
Optional Accessory Work
3 Rounds For Quality:
:20 Hanging L-Sit
15 V-Ups
10 Handstand Push-Ups
Weight
Overhead Squat
On the 3:00 x 5 Sets:
3 Overhead Squats
* Same Weight Across
Rounds/Reps
"Overdue"
AMRAP 10:
Row Calories
E2MOM [Starting at 0:00]:
15 Overhead Squats (95/65)
Reps
"Adderall"
AMRAP 10:
1 Mile Run
Max Clean and Jerks (135/95)
Rest 3 Minutes
AMRAP 7:
800 Meter Run
Max Power Snatches (115/85)
Rest 3 Minutes
AMRAP 4:
400 Meter Run
Max Thrusters (95/65)
*REPEAT FROM 05.02.23
*Benchmark Workout
Weight
Bench Press
On the 3:00 x 5 Sets:
3 Bench Press
* Same Weight Across
Rounds/Reps
"Bundle Up"
AMRAP 10:
5 Pull-ups
30 Double Unders
10 Push-ups
*See notes for RX+ version.
Calories
Metcon
AMRAP 4 x 5 Rounds:
400 Meter Run
3 Rope Climbs
Max Calorie Row
Rest 1 Minute Between Rounds
Weight
Clean
On the 3:00 x 5 Sets:
5 Cleans
* Same Weight Across
* Power or squat allowed
* Completed as singles with less than :05 between reps
Rounds/Reps
Metcon
AMRAP 8:
30 Double Unders
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell: (135/95)
Time
Metcon
On the 4:00 x 6 Rounds:
12 Pull-ups
21 American Kettlebell Swings (53/35)
400 Meter Run
Completion
Accessory Work
3 Rounds For Quality
10 Dumbbell Bent Over Rows (50's/35's)
15 Banded Good Mornings
:20 Hollow Body Hold
Weight
Bench Press
On the 3:00 x 5 Sets:
5 Bench Press
* Same Weight Across
Rounds/Reps
"Rahoi" [HERO]
AMRAP 12:
12 Box Jumps (24"/20")
6 Thrusters (95/65)
6 Bar-Facing Burpees
Time
Metcon
5 Rounds For Time:
200 Meter Run
21-18-15-12-9 Toes to Bar
200 Meter Run
21-18-15-12-9 Deadlifts (185/135)
Time Cap: 30 Minutes
Weight
Overhead Squat
On the 3:00 x 5 Sets:
5 Overhead Squats
*Same Weight Across
Rounds/Reps
Metcon
AMRAP 10:
10-20-30... Overhead Squats (95/65)
15-25-35... Calorie Row
*Add 10 Reps To Each Movement Every Round
Time
Metcon
4 Rounds For Time:
400 Meter Run
20 Dumbbell Bench Press
100 Meter Farmers Cary
Dumbbells: (50/35)'s
Time Cap: 30 Minutes
Come join us for the Halloween Throwdown that will be happening on site all day!
Weight
Power Snatch
On the 2:00 x 5 Sets:
1 Power Snatch
*Same Weight Across
Time
"Ingrid"
10 Rounds For Time:
3 Snatches (135/95)
3 Bar-Facing Burpees
Time Cap: 10 Minutes
*REPEAT FROM 10/25/22
Time
Metcon
On the 4:00 x 5 Rounds:
15 Deadlifts (225/155)
600 Meter Run
3 Rope Climbs