24 Minute AMRAP
8 Power Cleans*
40 Double Unders
400m Row
*Increase weight on cleans each round.
Men’s RX Weights: 135/155/185/205/225/245.
Women’s RX Weights:
83/103/113/123/133/153
If you finish the final round of the final weight you can just stop, you’ve had enough haha.
For Time:
21 Thruster, 95#/65#
21 Bar Facing Burpees
18 Thruster, 95#/65#
18 Bar Facing Burpees
15 Thruster, 95#/65#
15 Bar Facing Burpees
12 Thruster, 95#/65#
12 Bar Facing Burpees
9 Thruster, 95#/65#
9 Bar Facing Burpees
6 Thruster, 95#/65#
6 Bar Facing Burpees
3 Thruster, 95#/65#
3 Bar Facing Burpees
EMOM x 8 MINUTES
MIN 1 – 3-5 Tall Box Jumps*
MIN 2 – 2-3 Wall Walks
*Suggested max height of 36″
3 SETS (4:00 ON / 2:00 OFF)
200m Run
20 Box Jump Over (24/20)
20 Wall Balls (20/14)|(14/10)
Max Deadlifts (275/185)|(185/125)
FOR RECOVERY
15:00 Stretch & Mobilize as Needed
1 Round
4:00 Stations
1:00 Rest b/t Stations
STATION 1
AMRAP
10 DB Ground to OH
:20 Plank Hold
STATION 2
AMRAP
10 Up-Downs
:20 Plank Hold
STATION 3
AMRAP
10 Sit-ups
:20 Plank Hold
STATION 4
AMRAP
10 Push-ups
:20 Plank Hold
Heavier than last week.
Every 6:00 for 3 Rounds (5 minute time cap each round)
20 Toes To Bar
20 Burpees Over Bar
20 Thrusters (95/63)
Score is slowest round.
This is the same amount of work as last week Monday, but a different time and rest domain. Working on bigger sets of each movement, please scale appropriately compared to how you felt last week. Will this be harder or easier?
ALTERNATING EMOM WITH a good set of push ups. Don’t blow up or pump out, but do a good set.
Run 400 meters
into…
3 rounds of:
15 hang power cleans
50 double unders
into…
Run 400 meters
—-
Scaled – light weight or russian KB swings, single unders or weighted jacks
RX – 75/53
RX+ 115/83
This is a sustained sprint – go out at a fast but sustainable pace, about 85%. Barbell should be unbroken or very close.
11 minute time limit. As long as you’re out the door before 10 minutes, finish.
ALTERNATING EMOM WITH a good set of push ups. Don’t blow up or pump out, but do a good set.
Run 400 meters
into…
3 rounds of:
15 hang power cleans
50 double unders
into…
Run 400 meters
—-
Scaled – light weight or russian KB swings, single unders or weighted jacks
RX – 75/53
RX+ 115/83
This is a sustained sprint – go out at a fast but sustainable pace, about 85%. Barbell should be unbroken or very close.
11 minute time limit. As long as you’re out the door before 10 minutes, finish.