5 rounds
(2 min On / 2 min Off)
– 8 Box Jumps 24/20inch
– 16 Wallball 20/14lb
– Max Cal Row
For time of :
21 – 15 – 9 reps,
– Run 400m
– Handstand Push ups
A.
Active Recovery
B.
“Core”
3 rounds for time of :
– 10 V-ups
– 10’s Hollow Rock Hold
– 10 Back Extension
– 30 Russian Twist 20/14lb
* Rest 1 minute between rounds
[ Team of 2 ]
Amrap 16 minutes
– 9/7 Cal Row
– 7 Power Clean 135/95lb
– 5 Burpee over the bar
* Alternating rounds
For time of :
– 25 Kettlebell Swings 24/16kg
– 50 Steps, Lunge
– 25 Kettlebell Swings 24/16kg
– 50 Squats
– 25 Kettlebell Swings 24/16kg
– 50 Box Jumps, 24/20inch
[ Team of 2 ]
For time of :
– 60/40 Cal Row
– 60 Push ups
– 60/40 Cal Row
– 60 Burpees
* Mixed Pair = 50 Cal
[Team of 2]
Amrap 16 minutes
– 60 Wallball 20/14lb
– 40 Cal Row
– 20 Bar Muscle ups
A.
Active Recovery
B.
Bench Press
5 – 5 – 5 – 5 – 5
C.
Emom 12 minutes
1 min, 6 Bench Press @ 85% of Today 5RM
2 min, 12 KB(2) Row
3 min, 30 ~ 45’s Wall Sit Hold
* Record : BP / KB / WSH (Time)
[ Team of 2 ]
Amrap 16 minutes
– Row 200/150m
– 12 Toes to bar
* Alternating rounds
3 rounds for time of :
– Run 400m
– 24 Wallball 20/14lb
– 12 Power Clean 135/95lb
Amrap 12 minutes
– 6 Burpees
– 12 Kettlebell Swings, 24/16kg
– 24 steps, Lunge
For time of :
– 30 Box Jumps, 24/20inch
– 15 Clean & Jerk 135/95lb
– 20 Box Jumps, 24/20inch
– 10 Clean & Jerk 135/95lb
– 10 Box Jumps, 24/20inch
– 5 Clean & Jerk 135/95lb
[ Team of 3]
For time of :
– 120 Wallball 20/14lb
– 90 Chest to bar
– 60 Power Snatch 115/75lb
A.
Active Recovery
B.
In 18 minutes
– Back Squat 1RM
C.
Amrap 9 minutes
– 15/12 Cal Row
– 9 Goblet Squat 24/16kg
For time of :
– 10 Power Clean 165/105lb
– 20 Toes to bar
– Run 400m
– 20 Toes to bar
– 10 Power Clean 165/105lb
Amrap 12 minutes
– 24 steps, Lunge
– 12 Push ups
– 12 DB Box Step overs
* DB 50/35lb & Box 24/20inch
“Diane”
For time of :
21- 15 – 9 reps,
– Deadlift 225/155lb
– Handstand Push ups
[ Team of 2]
Amrap 16 minutes
– 24 Double Unders
– 12 DB Snatch 50/35lb
– 12/9 Cal Row
* Alternating rounds
A.
Active Recovery
B.
For time of :
– Run 400m
– 21 Russian Kettlebell Swings, 24/16kg
Rest 60 seconds
– Run 400m
– 15 Russian Kettlebell Swings, 24/16kg
Rest 45 seconds
– Run 400m
– 9 Russian Kettlebell Swings, 24/20kg
Emom 15 minutes ( 5 sets)
1 min, 18 Wallball 20/14lb
2 min, 12 Toes to bar
3 min, 6 DB(2) Burpee Box Step Overs
* DB 50/35lb & Box 24/20inch
Amrap 7 minutes
– 7 Deadlift
– 5 Hang Power Clean
– 3 Push Jerk
* 165/115lb
5 rounds
( 1:30 On / 1:30 Off)
– 15 Squats
– 15 Push ups
– Max Cal Row
* Record : The Lowest Cal
“Modified 20.2”
Amrap 24 minutes
– 4 DB Thruster 50/35lb
– 6 Toes to bar
– 24 Double Unders
* Alternating rounds
For time of :
– 45 Wallball 20/14lb
– 30 Deadlift 185/135lb
– 15 Burpee Box Jump Overs 24/20inch
A.
Active Recovery
B.
“Cal-su”
For time of :
– 100 Cal Row
* Emom 5 Burpees / Start w/ Burpees
3 rounds for time of :
– Run 400m
– 15 DB(2) Hang Clean 50/35lb
– 9 DB(2) Shoulder to Overhead 50/35lb
A.
Front Squat
3-3-3-3-3
B.
Amrap 7 minutes
3-6-9-12 …
– Front Squat 115/75lb
– Chest to bar
[ Team of 2 ]
For time of :
– 10K Row
* Emom Rotate
“Modified 20.1”
Amrap 12 minutes
– 8 Power Snatch 95/65lb
– 10 Burpee over the bar
[ Team of 2]
For time of :
– 100 Kettlebell Swings, 24/16kg
– 100 Toes to bar
– 100 Cal Row
– 100 Push ups
