In Teams of 2 (1 working / 1 resting, splitting the work however necessary): 20 Synchro Bar Facing OTB Burpees Then, 50-40-30-20-10 Ab Mat Sit Ups DU’s Then, 20 Synchro Bar Facing OTB Burpees Then,...
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AMRAP 24 3 Strict Pull Ups OR 6 Kipping Pull Ups (either are Rx) 6 Alt. DB Snatch (50/35, one head of DB contacts floor) 3 Strict TTB OR 6 Kipping TTB 6 Box Jumps (24/20) *Rest from...
Part A: Bench Press 5×5 (74%) Part B: 1 Strict HSPU 3 Deadlifts (185/125) 2 Strict HSPU 5 Deadlifts 3 Strict HSPU 7 Deadlifts 4 Strict HSPU 9 Deadlifts ~Rest 2 mins~ 1 Strict HSPU 3...
AMRAP 25 4 Burpee to Target* 12 Dbl. DB Walking Lunges (45’s/35’s, held however you want) 4 Burpees to Target* ~Rest 1 min between rounds~ *Burpees increase by 1 each set. C: 35’s/25’s M: 25’s/15’s
Part A: In 20 mins est. a 1 RM Back Squat Part B: AMRAP 10 100m Run 1 Rope Climb 8 Thrusters (45/35) 1 Rope Climb 10 Push Ups C: 2 Rope Stand Ups or 3 Strict...
3 Rounds of: 3 Minutes to complete: 400m Run 30 DU Max. RKBS (1.5/1) in remaining time. ~Rest 1 min~ 3 Minutes to complete: 400/320m Row 15 RKBS (1.5/1) Max DU in remaining time. ~Rest...
Circuit Fit Part A: AMRAP 4 mins 25/20 Cal Row 25 Burpees 25 C2B Pull Ups ~Rest 3 mins~ AMRAP 4 mins 20/15 Cal Row 20 Burpees 20 TTB ~Rest 3 mins~ AMRAP 4 mins...
AMRAP 30 1 Power Clean (175/115) 200m Run 5 TTB 2 Power Clean 200m Run 5 TTB 3 Power Clean 200m Run 5 TTB Continue adding one rep to the power clean until time expires. C: 135/95 M: ...
Part A: AMRAP 18 60 Double Unders 25 AbMat Sit Ups 20 Push Ups 15 AKBS (1.5/1) C: Same M: 2:1 SU, 1/.66 Part B: NFT 2 Turkish Get Ups (one each side) 20 Russian Twists, UB...
Part A: Establish a 1RM Squat Clean Part B: 5 Rounds Every 2:30 mins complete: 20/16 Cal Row 7 Front Squats Score = Cumulative weight from all 5 sets. Circuit Fit Part A: 5...