Amrap 7 minutes
3-6-9-12… reps,
– Handstand Push ups
* 3 Power Clean 185/125lb between rounds
Amrap 9 minutes
3 – 6 – 9 – 12 … reps
– DB Thruster 50/35lb
* Row 9/7 Cal between rounds
Amrap 15 minutes
– 21 Sit ups
– 15 Kettlebell Swings 32/24kg
– 3 Muscle ups
For time of :
– Row 30/20 Cal
– 30 Burpees
– Row 15/10 Cal
– 15 Burpees
5 rounds for time of :
– 24 steps, Lunges
– 12 DB Hang Clean & Jerk 50/35lb (6 Each)
– 12 Box Jumps 24/20inch
Amrap 12 minutes
– 3 Power Clean 135/95lb
– 6 Push ups
– 9 Squats
For time of :
21 – 15 – 9
– DB Snatch 50/35lb
– Pull ups
* Time Cap 7 minutes
4 rounds for time of :
– Row 500/400m
– 20 DB(1) Box step ups
* DB 50/35lb & Box 24/20inch
Amrap 12 minutes
– 6 SA Devil Press 50/35lb (Alternating)
– 9 Box Jump Overs 24/20inch
– 12 Sit ups
A.
Active Recovery
B.
5 rounds
( 1 min On / 1 min Off)
– 9 Push ups
– 7 Pull ups
– Max Burpees
A.
Find Heavy set
– 1 Hang Clean + 2 Front Squat
B.
“Death by Squats”
Emom until Failure
3-6-9-12-15 …
– Air Squats
For time of :
21 – 15 – 9
– DB(2) Box Step ups 20inch
– Toes to bar
* DB 50/35lb
* Time Cap 7 minutes
Amrap 12 minutes
– 15/12 Cal Row
– 10 KB Snatch (5 Each) 24/16kg
– 5 Burpee Box Jumps 24/20inch
For time of :
21 – 15 – 9
– DB Snatch 50/35lb
– DB Burpees
Amrap 15 minutes
– 15 Kettlebell Swings, 24/16kg
– 15 Box Jumps 24/20inch
– 15 Push ups
“Isabel”
For time of :
– 30 Power Snatch 135/95lb
* Time Cap 7 minutes
[ Team of 2 ]
Amrap 12 minutes
A : 10 Medicine Ball Clean 20/14lb + 30 Double Unders
B : Max Cal Row
5 rounds for time of :
– 18 Wallball 20/14lb
– 12 Toes to bar
– 6 Clean & Jerk 155/105lb
A.
Deadlift
– Find 1RM
B.
5 rounds for time of :
– 5 Deadlift 275/185lb
– 10 Box Jumps 30/24inch
For time of :
– 60/40 Cal Row
– 10 rounds “Cindy”
– 60/40 Cal Row
1 round of “Cindy”
– 5 Pull ups / 10 Push ups / 15 Squats
5 rounds
(1:30 On / 1:30 Off)
– 30 Double Unders
– 15 Kettlebell Swings 24/16kg
– Max Burpees
[ Team of 2 ]
Amrap 20 minutes
– 100/70 Cal Row
– 80 DB Snatch 50/35lb
– 60 Toes to bar
– 40 steps, SA DB Overhead Lunges
* Mixed Pair 85 Cal Row
“Elizabeth”
For time of :
21 – 15 – 9
– Squat Clean 135/95lb
– Ring dips
A.
Active Recovery
B.
Bench Press
3 – 3 – 3 – 3 – 3
C.
3 sets of :
– 9 Bench Press @ 75% of Today Heavy 3
– 9 Tempo Bent Over DB Row
– 18 Hollow Rock
* Rest as needed between sets
* Tempo : 1’s Up / 2’s Pause / 3’s Down
* Record : BP / DB
[ Team of 2 ]
For time of :
– 80 Wallball 20/14lb
– Run 400m (Together)
– 80/60 Cal Row
– Run 400m (Together)
– 80 Wallball 20/14lb
* Mixed Pair 70 Cal Row
* Run 400m = 40 Burpee over the Rower (나눠서)
For time of :
10-9-8-7-6-5-4-3-2-1
– Push Jerk 135/95lb
– Pull ups
Amrap 9 minutes
– 12 KB Snatch 24/16kg ( 6 Each)
– 3 Burpee Box Jump Overs 24/20inch
* Add 1 rep BPBJO, Every round
5 rounds for time of :
– 20/15 Cal Row
– 20 GHD Sit ups
[ Team of 2 ]
For time of :
– 150 Wallball 20/14lb
– 90 Pull ups
– 60 Snatches 95/65lb
– 30 Bar Muscle ups
* Time Cap 18 minutes
A.
Active Recovery
B.
Front Squat
Find 1RM
[Optional]
“Row Interval”
10 rounds for time of :
– Row 250/200m
Rest 1 minute
