Complete:
50 sit ups
40 kbs
30 goblet squats
20 burpees over the rower
1000m row
20 burpees over the rower
30 goblet squats
40 kbs
50 sit ups
Every 3’ 100m run starting at 0:00
Tactical Thursday
1200m run
50 Burpee step ups 24/20
600m run
25 Devil cleans 50/35
3 Rounds
100 Dubz
50 Wall Balls 20/14
25 KBS 24/16
4 rounds
18 db snatch
14 db push press (2 DB)
10 db thrusters (2 DB)
Rest 3’
1 round
50 db snatch
40 db push press
30 db thrusters
Heavy Hitter Tuesday
3sets
6min Amrap : 3min rest
Set A)
20 cal bike
15 T2B
10 P. Cleans 155/105
Set B)
18 cal bike
13 T2B
8 P. cleans 185/125
Set C)
15 cal bike
10 T2B
5 P. Cleans 204/135
10 sets
BIKE SPRINTS
25″ sprint 35″ rest
4’ rest
12’ amrap
20 plate g2oh
20 plate oh lunges
20 bent over rows w/plate
-800m run-
20 t2b
50 h.r. push ups
20 v-ups
-800m run-
20 t2b
35 h.r. push ups
20 v-ups
-800m run-
20 t2b
20 h.r. push ups
20 v-ups
5 sets
2 Squat cleans + 2 jerks
Add weight after every set
12min Amrap
60 Bar hopping burpees
30 P. Snatches @135/95
10 M.U.
For Time
30 Box Jumps (24/20 in)
30 Jumping Pull-Ups
30 Kettlebell Swings (35/26 lb)
30 Lunges
30 Knees-to-Elbows
30 Push Presses (45/35 lb)
30 Back Extensions
30 Wall Ball Shots (20/14 lb)
30 Burpees
30 Double-Unders
Time Cap: 30 minutes
Teams of 2
4 rounds
400m run
30 bar hopping Burpees
20 Power Cleans 165/125
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