“Waterlogged”
70/50cal Assault Bike
Directly Into…
30 Dumbbell Snatches (22.5/15)
15 Burpee Box Jumps (24″/20″)
20 Dumbbell Snatches (22.5/15)
10 Burpee Box Jumps (24″/20″)
10 Dumbbell Snatches (22.5/15)
5 Burpee Box Jumps (24/20″)
A.
Front Squat for load:
#1: 1 rep
#2: 1 rep
#3: 1 rep
#4: 1 rep
#5: 1 rep
Build to a heavy set
2mins between sets
B.
“Front Runner”
For Time:
200 Meter Run, 2 Front Squats
200 Meter Run, 4 Front Squats
200 Meter Run, 6 Front Squats
200 Meter Run, 8 Front Squats
200 Meter Run, 10 Front Squats
Barbell: 75/50
A.
Barbell Cycling – Clean & Jerk
On the 2:00 x 5 Sets:
3 Power Cleans
1 Pausing Push Jerk
2 Push Jerks
*On the pausing push jerk, the first of the three overheads: 2 second pause in the dip position, and 2 second pause in the catch (quarter squat receiving position). No pause in the second and third overhead movements.
B.
“Handlebars”
3 […]
A.
Overheard Squat
15mins to Build to Heavy Set of 3
B.
“Denim”
AMRAP 15:
60 Double Unders
30/21 Calorie Row
15 Overhead Squats (50/35)
“Old Town Road”
6 Rounds:
20 Wall Balls 9/7
100m Farmers Carry (24’s/16’s)
9 Strict Toes to Bar
A.
On the 1:30 x 6 sets.
Back Pause Squat for load:
#1: 2 reps @ 65%
#2: 2 reps @ 65%
#3: 2 reps @ 70%
#4: 2 reps @ 70%
#5: 2 reps @ 75%
#6: 2 reps @ 75%
*5 second pause at the bottom of each rep.
B.
“The Chief ”
5 Rounds:
AMRAP 3:
3 Power Cleans (61/43)
6 Push-ups
9 Air Squats
Rest 1 Minute Between […]
A.
Push Press for load:
#1: 6 reps 65%
#2: 6 reps 70%
#3: 6 reps 75%
#4: 6 reps 75+%
2mins between sets
B.
“Rat Race”
3 Rounds:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds. Score Is Total Time, Including Rest.
” Destiny’s Child”
15-12-9:
Power Snatch (43/30)
Box Jumps (24”/20″)
Directly Into…
15-12-9:
Overhead Squats (43/30)
Lateral Barbell Burpees
” Vader”
3 Rounds:
24/17 Calorie Row
21 Wallballs (9/7)
18 Alternating Dumbbell Snatches (22.5/15)
15 Lateral Burpees over Rower
A.
Shoulder Press for load:
#1: 2 reps 75%
#2: 2 reps 80%
#3: 2 reps 85%
#4: 2 reps 87.5%
#5: 2 reps 90%
#6: 2 reps 90+%
2mins between sets
B.
“Up Up & Away
3 rds of
8 KB Turkish Get Up Right Arm 22.5/15*
8 KB Turkish Get Up Left Arm
3 Rope Climbs
15min time cap
*Find a weight you can do 4 reps unbroken