“Bar Star”
Teams of 3:
AMRAP 7:
50 Back Squats (70/47.5)
50 Back Squats (85/60)
AMRAP Back Squats (100/70)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (60/30)
50 Bench Press (70/40)
AMRAP Bench Press (85/50)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (80/55)
50 Deadlifts (100/70)
AMRAP Deadlifts (125/85)
A.
E2MOM for 10mins
1 Power Clean, 2 Hang Power Clean
Build to a heavy set (aim to hit first set @ 70%)
B.
“Undercover”
3 Rounds:
15 Power Cleans (50/35)
20 Push-ups
Then
2 Rounds:
27/21 Calorie Row
75 Double Unders
Then
100m Run
A.
12min to find a heavy
Push Press x1
B.
“Wall Street”
3 Rounds:
600 Meter Run
40 Kettlebell Swings (24/16)
40 Wallballs (9/7)
A.
Deadlift x3
15mins to build to Heavy Set of 3
B.
“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (9/7)
15 Deadlifts (110/75)
A.
Push Press for load:
#1: 2 reps
#2: 2 reps
#3: 2 reps
#4: 2 reps
#5: 2 reps
#6: 2 reps
B.
1 Round of:
30/24 Assault Bike
20 Box Overs 24/20
10 STOH 80/55
A.
Front Squat for load:
#1: 4 reps @ 75%
#2: 2 reps @ 80%
#3: 4 reps @ 75%
#4: 2 reps @ 80%
#5: 4 reps @ 75%
#6: 2 reps @ 90%
2min between sets
B.
“Jack Squat”
21-15-9:
Front Squats (61/45)
Kettlebell Swings (32/24)
400 Meter Run
“Leadfoot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
A. 15mins to build to a heavy Power Snatch
B. “Isabelle”
For Time:
30 Power Snatches (61/43)
“Spaceship”
AMRAP 20:
200 Meter Run
21/14 Calorie Row
2 Rounds of Strict “Cindy”
A. Push Press for load:
#1: 4 reps 75%
#2: 4 reps 77.5%
#3: 4 reps 80%
#4: 4 reps 82.5%
#5: 4 reps 85%
2mins between sets
B. “Skippy”
On the 3:00 x 5 Rounds:
15 AbMat Sit-Ups
30 Double Unders
15 AbMat Sit-Ups
5 Deadlifts
Build in loading on the deadlift. Score is weights used. Put round times in notes.
Start around […]