AMRAP 25 5 Push Up 10 Air Squat 15 Box Jump (24/20) 20 AbMat Sit Up 1 RMU* *add 1 RMU to each subsequent round C: Bar Muscle Ups, or Start with 3 Pull Ups, adding one...
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1000m Row 27 Dbl DB Box Step Up (45’s/35’s, 20”) 27 Burpee to Target ~Rest 3 mins~ 800m Row 21 Dbl DB Box Step Up 21 Burpee to Target ~Rest 2 mins~ 600m Row 15...
Part A: “Macho-ish Man” EMOM 20 3 Power Clean* 3 Front Squat* 3 Jerk* *60+% of 1 RM Power Clean, same weight for entire workout Score A = how many rounds completed out of 20 Score B =...
Part A: Pull Up / BMU Progressions L1: Dead Hang, pronated grip. 2 sets, :10-:20 each 3 x 3 – Negatives* 3 x 5 – Rack Pull Up -or- 5 x 5 Strict Banded Pull Up *use tall...
EMOM 20 6 Burpee 6 Wall Ball (20/14) 20 DU If a round takes over a minute to finish then sit out the remainder of the next minute and go again in the following minute. Score = number of...
Part A: 6×2 Power Snatch to OHS, dump the bar and reset, then Squat Snatch (75-80%) Part B: AMRAP 7 2 Deadlift (255/175) 4 Ring Dip 6 Box Jump (24/20)
1000m Row 8 Rounds 3 Power Clean (175/135) 6 Pull Up 9 Box Jump Over (24/20) 1000m Row C: 155/105 M: 135/95, Step Over
With a partner. Splitting the work however necessary with one working while the other rests. 5 Rounds, 6 mins each 30/24 Cal Bike 40 Wall Ball (20/14) 120 DU Rest remaining time in the allotted 6 mins. ...
Part A: Establish a new 1 RM Strict Press Part B: 4 Rounds 3:00 on / 1:00 off, picking up where you left off AMRAP 3 RMU 6 Deadlift (225/155) 9 OTB Burpee C: 3 Pull Up...