“Life Jacket”
AMRAP 5:
21/15 Calorie Row
21 Thrusters (52.5/35)
21 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
15/10 Calorie Row
15 Thrusters (42.5/30)
15 Toes to Bar
Rest 5 Minutes
AMRAP 5:
9/7 Calorie Row
9 Thrusters (35/25)
9 Pull-ups
A.
12mins to establish a
1RM Hang Squat Clean
B.
50 Burpees
40/30 Assault Bike
Hang Squat Cleans 52.5/36
A.
Every 3mins for 12mins
Bench Press x8 & 75%of 1RM
B.
“No Brainer”
In Pairs – You Go I Go (4 rounds each).
21 Plate Hops
11 Shuttle Sprints
8 Weighted Step Ups 20″ 20/15
A.
Every 3mins for 12mins
Back Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
(2 seconds pause at the bottom of each rep)
B.
“Girl Power”
AMRAP 18:
21/15 Calorie Row
3 Rounds of “Cindy”
10 Power Snatches (52.5/35)
*Cindy
5 Pull Ups
10 Push Ups
15 Squats
“Layup”
50-40-30-20-10:
Double Unders
AbMat Sit-ups
Directly Into…
5-10-15-20-25:
Kettlebell Swings 24/16
Wallballs 9/7
A.
12mins to find a heavy Push Jerk x3
B.
“Go Fish”
For Time:
1,000 Meter Row
Directly Into…
3 Rounds:
21 Deadlifts 61/42.5
15 Lateral Barbell Burpees
9 Push Jerks 61/42.5
A.
E3MOM
Front Squat for load:
#1: 3 reps @ 75%
#2: 3 reps @ 80%
#3: 3 reps @ 85%
#4: 3 reps @ 90%
#5: 3 reps @ 90%
B.
“See Legs”
3 Rounds:
500 Meter Row
12 Front Squats (70/47.5)
21 Box Jump Overs (24/20)
A,
Build to Heavy Sets of 5-3-1
B.
“Body Amour”
AMRAP 13:
10 Strict Toes to Bar
10 Strict Presses (40/30)
30 Alternate BW Lunge
“Frank The Tank”
AMRAP 5:
Buy-In: 50 Wallballs
12 Deadlifts (85/61)
12 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 35 Wallballs
9 Deadlifts (102/70)
9 Lateral Barbell Burpees
Rest 5 Minutes
AMRAP 5:
Buy-In: 20 Wallballs
6 Deadlifts (125/85)
6 Lateral Barbell Burpees
“Chain Reaction”
3 Rounds of:
21/15 Assault Bike
21 Pull Ups
Then directly into…
3 Rounds of:
9 Power Cleans 52.5/36
9 Push Jerks 52.5/36