7min amrap
Buy in:
800m Run
Remaining time amrap
•Power Cleans 185/115
3min rest
7min amrap
Buy in:
800m Run
Remaining time amrap
•s2OH 155/105
3min rest
7min amrap
Buy in:
800m Run
Remaining time amrap
•Clean and Jerks 136/95
Warm up
6min Amrap
10 Mt climbers
10 sonics
10 seated wall ball toss
Each section 3rds 40on/20 off 1min to run 200m btwn sections
Sec1
DB Bridge floor press
Alt skull crushers
Sec2
Alt curls
OH press
Sec3
Split squat R
Split squat L
Sec4
DB push up row
Thrusters
Core/skill
20 Turkish get ups
Core work
2 Rounds
30 hollow rocks
30 Superman’s
30 sit ups
For time:
2 Rounds
100 Dubz
50 Wall Balls 20/14
25 Burpees
Warm up
Running drills across the gym
10 min death by shuttle run 30m
If caught burpees for the rest of the time
2min rest
3rds 45 on /15 off
10 jumping jacks / 5 tuck jumps
8 plank windshields/ 5 push ups
10 revers lunges/ 5 jump squats
10 crab toe touch/ 5 hip raises
1min rest
3 rds 40on/20off
KB hike to swing
KG OH walk 20 R/20 L
KB SDHP
Core
100 wallball sit ups
Weightlifting
5 sets of 2 reps each
Stay between 70-80%
•Squat Cleans
•Push Press
•Thrusters
For time
30-20-10
DeadLifts 185/125
Pull-ups
Teams of 5
15min max row
Teams of 2
For time:
3 Rounds
30 Front Squats 135/95
40 Alt DB Snatches 50/35
400m Run (together)
5 Sets
4min on:1min off
5 Clean and Jerks 155/105
5 Burpee Pull up
10/7 cal Bike
25 Air Squats
12min amrap
50 RKBS 32/24
50 HR Push Ups
50 V-Ups
Warm up
2 rds banded
10 pull aparts
10/10 single arm overhead press
10 GMs
Each section 3rds 0f 45 on/15 off 1min rest btwn sections
Sec1
Alt DB curl to press
4push ups/ 4 supermans
Alt delt front and side raises
Sec2
DB squat cleans
4 v-ups/ 4 straight leg sit ups
DB oh revers lunges
Sec3
DB alt bent over row
6 Alt hanging L/ 6 vert jumps
DB incline fly (off med ball)
3x 30 sec max bike
Go every 90 sec
21min amrap
15 Power Snatches75:55
30 Dubz
5 Bar M.U.
30 Dubz
15 Burpees
30 Dubz
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