Open Gym @ HQ
09:00 ~ 16:00
AMRAP 12
4 Wall Walks
12 Kettlebell Swings 24/20kg
8 Pull ups
16 KB Goblet Lunges 24/20kg
Far East Throwdown
– Closed –
[TEAM 3]
AMRAP 24
150 Double Unders
90 Handstand Push ups
60 DB(2) Farmers Lunges 70/50lb
30 Muscle ups
3 rounds for time of :
30/24 Cal Row
12 DB Snatch 70/50lb
9-7-5 Wall Walks
[TEAM 2]
AMRAP 20
60 Wallball 20/14lb
50 Toes to bar
40 Hang Power Clean 135/95lb
30 Burpee Over the Bar
20 Bar Muscle ups
3 rounds for time of :
400m Run
30 Wallball 20/14lb
20 Kettlebell Swings 24/20kg
[TEAM 3]
AMRAP 21
9 Deadlift 115/75lb
7 Power Snatch 115/75lb
5 Bar Muscle ups
* Alternating rounds
A.
7 Sets
Power Snatch + Hang Power Snatch
4 x (3+3) @ 65%
3 x (2+2) @ 75%
B.
3 Sets
3 Snatch Grip Deadlift
3 Snatch Pull
* Load : Climbing from Today Heavy
[TEAM 2]
For time of :
60/48 Cal Row
30 Muscle ups
60/48 Cal Row
20 Muscle ups
60/48 Cal Row
10 Muscle ups
AMRAP 20
20 Wallball 20/14lb
20 Push up
20 WB Overhead Lunges
80 Double Unders
For time of :
24-18-12-6 reps,
DB Hang Clean to Overhead 50/35lb
Toes to bar
* 6 Wall Walks b/w rounds
For reps
Tabata Air Squats
Tabata Push ups
Tabata Anchored Sit ups
Tabata Walking Lunges
* Tabata : 8 rounds (20’s On / 10’s Off)
[TEAM 3]
AMRAP 21
60 Thruster 115/75lb
90 Burpee Over the bar
30 Power Clean 185/125lb
30 Muscle ups
A.
6 Sets
1 Power Clean
1 Floating Clean
2 Jerk
* Load : ~ 80%
B.
3 Sets
3 Power Clean
3 Front Squats
3 Jerk
* 75% of Today Heavy
AMRAP 15
3 Wall Walks
15 Burpees
60 Double Unders
[TEAM 2]
8 rounds for time of : (Each)
15 Wallball 20/14lb
12 Box Jump Overs 24/20inch
* Alternating rounds
AMRAP 16
4 Bar Muscle ups
8 DB Snatch 70/50lb
12 Toes to bar
16/14 Cal Row
4 rounds for reps of :
0:40 DB Push Press 50/35lb
0:20 Rest
0:40 DB Deadlift 50/35lb
0:20 Rest
0:40 Double Unders
0:20 Rest
[TEAM 3]
For time of :
150 Burpee over the bar
120 Hang Power Snatch 115/75lb
90 Toes through rings
60 Overhead Squat 115/75lb
30 Muscle ups
A.
6 sets
1 Muscle Snatch
1 Hip Power Snatch
1 Hang Snatch w/ Pause 2’s in the bottom
1 Overhead Squat w/ 3’s descent
* Load : ~ 70%
B.
3 sets
4 Position Power Snatch
2 Overhead Squat
* 3 POS : Hip / Above Knee / Below Knee / Floor
* Load : 80% of Today Heavy
AMRAP 20
5 Bar Muscle ups
10 Alter DB Clean & Jerk 70/50lb
15/12 Cal Row
5 rounds for time of :
24 Wallball 20/14lb
12 Burpee Box Jump Overs 24/20inch
AMRAP 15
4 Wall Walks
8 Push Ups
12 Toes to bar
60 Double Unders
AX4 @ HEIVA
– CLOSED –
[TEAM 3]
For time of :
150 Wallball 20/14lb
120 Pull ups
90 Power Clean 155/105lb
60 Bar Muscle ups
A.
Power Clean + Front Squat + Hang Clean
3 x (3+2+1) ~ 70%
2 x (2+1+1) ~ 77%
B.
Clean Pull
3 x 5 @ 110% of Today Heavy
AMRAP 12
1-2-3-4-5-6 … reps,
Wall Walks
12 WB Box Step Overs 24/20inch
* WB 20/14lb
For time of :
24 DB Hang Snatch 50/35lb
24 Burpee Over the Rower
24/20 Cal Row
18 DB Hang Clean to Overhead 50/35lb
18 Burpee Over the Rower
18/14 Cal Row
12 SA Devil Press 50/35lb
12 Burpee Over the Rower
12/8 Cal Row
* DB(1) Alternating
AMRAP 16
12 Toes to bar
12 Wallball 20/14lb
48 Double Unders
