Part A: Push Jerk 4 @ 70% 3 @ 80% 2 @ 85% 1 @ 95% 2×3 @ 80% Part B: AMRAP 10 7 Hand Release Push Up 6 Box Jump Over (24/20) 5 Strict Press (95/65) C: 75/55...
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With a partner. Splitting the work evenly. One works while the other rests. 20-18-16-14-12-10-8-6-4-2 Hang Power Clean (135/95) Goblet Squat (2/1.5) Run 600m, together 20-18-16-14-12-10-8-6-4-2 TTB HSPU Run 600m, together Deadlift (185/125) Box Jump (24/20) Run 600m, together C: ...
EMOM 30 (6 Rounds) Min 1 – 15/12 Cal Assault Bike Min 2 – 16 Sgl. DB STOH (8/8, 50/35) Min 3 – 14 RKBS (2/1.5) Min 4 – 8 Strict Pull Up Min 5 – Rest Start on...
Part A: 8 Rounds 4 Burpees 8 Single DB Alt. In-Place Lunge (45/35) 4 Burpee 6 Ring Dip 4 Burpee 4 Devils Press (45’s/35’s) C: 35/25, 35’s/25’s M: 25/15, Box Dips, 25’s/15’s Part B: In 10 mins, 3 attempts...
Part A: Push Jerk 4 @ 70% 3 @ 80% 2 @ 85% 1 @ 90% 2×3 @ 80% Part B: 5 Rounds Every 2:30 mins complete: 15/12 Cal Row 5 Squat Clean Score = Cumulative weight from all...
AMRAP 22 30 UB DU 200m Run 15 Stick AbMat Sit Up Rx+: 12 GHD SU C: 20 UB DU M: 30 DU (not UB) or 50 SU (UB)
Part A: Power Snatch 7×2 (80-85%) Drop and reset between reps. Part B: AMRAP 12 3 Deadlift* 5 Hand Release Push Up 7 TTB *Rounds: 1-4: 185/125 *Rounds: 5-7 225/155 *Rounds: 8+ 255/175 C: 165/105, 205/135, 225/145...
“31 Heroes” AMRAP 31 mins, w/ partner * Partner 1 performs the workout below while partner 2 runs 400m with a weighted backpack or equivalent (45/25). When partner 2 returns from the run, partner 1 will grab the...
EMOM 30 (5 Rounds) Min 1 – Bike Max. Cals Min 2 – Max. Straight Leg AbMat Sit Up Min 3 – Max. Row Cals Min 4 – Plank Hold (entire minute) Min 5 + 6 – 200m Run...
Part A: 100 DU 21 Burpees 21 RKBS (2/1.5) 80 DU 18 Burpees 18 RKBS 60 DU 15 Burpees 15 RKBS 40 DU 12 Burpees 12 RKBS 20 DU 9 Burpees 9 RKBS Athlete will work for 1:20 /...