ON A 12:00 RUNNING CLOCK…
Build to a 5RM Strict Press
(Score is Weight)
AMRAP x 15 MINUTES
500m Row
40 Toes 2 Bar
30 Ring Row
20 Push-ups
10 Push Press (135/95)|(95/65)
(Score is Rounds + Reps)
ON A 10:00 RUNNING CLOCK…
4:00 Bike/Row/Ski/Run (mix it up, your choice)
-THEN-
AMRAP WITH REMAINING TIME LEFT
10 Ring Rows or 5 strict pull ups
10 KB DL
10 Alt Step Ups
10 Nurpees (no push up burpee)
DEATH BY (7:00 Cap)….
5 Russian KB Swings (70/53)|(53/35)
-Reps increase by 5 every minute. 5-10-15…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
4 Burpee Box Overs (20)
-Reps increase by 4 every minute. 4-8-12…and so on
-Rest 3:00-
DEATH BY (7:00 Cap)…
2 or 3 Strict Pull-Ups (C2B Optional)
-Reps increase by 2 or 3 every minute. 3-6-9-12 or 2-4-6-8…and so on
*7:00 Cap on all “Death By” Rounds. If fail before 7 completed rounds, drop down at least 2 levels from where you failed and then continue.
Count total completed rounds
FOR TIME
“The Booty Builder”
1000 foot Walking Lunge (use a 50 foot course, go out and back 10 times)
(Score is Time)
2 ROUNDS
100m Run
5/5 Single Arm Ring Rows + 10 Ring Rows
:30 Row
10 Scap Push-Ups + 10 Alt. Plank Arm Reaches*
10 Push-Ups
*Alt. Plank Arm Reaches: In a tall plank position, extend one arm forward as far as possible, then back to the ground; alternate arms
EVERY 5:00 FOR 3 SETS
200m Run
20 Ring Rows
20/15 Cal Row
20 Alt. Plank Shoulder Taps
10 Push-Ups
-Rest remainder of the Time-
(Score is Each Round for Time)
AMRAP x 6 MINUTES*
30 Single Unders
10 Med Ball Front Squats
10 Med Ball Strict Press
*3:00 into the AMRAP switch movements to the below:
20 Double Unders or 5 x Single Single Double Under Attempt
10 Wall Ball Thrusters
ON A 15:00 RUNNING CLOCK…
Build to a 5RM Back Squat
(Score is Weight)
EVERY 3:00 FOR 4 SETS
75 Double Unders
25 Wall Balls (20/14)|(14/10)
-Rest remainder of the time-
(Score is Each Set for Time)
A1A -2 laps around the park. Start outside the front door, finish line is returning back to the front door after your second lap is completely.
305 – Is two 800m runs. Start at the white line, finish through the white line.
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
5/5 Single Arm DB Strict Press
:30 Bar Hang
5 Inchworms
-THEN –
2 ROUNDS
1:00 Row (Increasing Pace Each Round)
10 Plank to Downward Dog
:30 DB Overhead Hold
15 Sit-ups
Add 5-10 pounds to last week
Rest 2-3 minutes between sets. If you finish early, do 100 burpees for time while other people finish.
(Score is Weight)
FOR TIME
3 Rounds for time of:
30/25 Cal Row
15 Single Arm Thrusters/side
30 Sit-Ups
RX 40/25 RX+ 50/35