Part A: AMRAP 18 mins 24/20 Cal Row 200m Run 12 Deadlifts (225/155) C: 185/125 M: 115/75 Part B: 4 Rounds, each round UB :30 Hollow Hold 5 V-Ups 10 Hollow Rocks 1 min rest
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Part A: 3 Rounds 7 Pull Ups 7 Ring Dips 7 Burpee Box Jump Overs (24/20) ~Rest 2 mins~ 3 Rounds 6 Pull Ups 6 Ring Dips 6 Burpee Box Jump Overs ~Rest 2 mins~ ...
Part A: Snatch 6×3 (75-80% of 1RM) Drop and reset between reps. Part B: AMRAP 7 mins 3 Power Snatch (95/65) 3 Push Press 6 Power Snatch 6 Push Press ..add 3 reps for each round until time...
Circuit Fit Part A: 60-40-20 Double Unders Ab Mat Sit Ups Directly into.. 60-40-20 Double Unders Air Squats Part B: 21-15-9 Box Jumps Ring Push Ups or Push Ups _______________ Open Gym
5 Rounds 500m Row 20 Wall Ball (20/14) 15 Pull Ups 10 Over the Erg Burpee C: Ring Rows M: 14/10, Ring Rows
Part A: Strict Press (from the floor) E3MOM 18 mins Set 1: 4 @ 60% Set 2: 3 @ 70% Set 3: 2 @ 75% Set 4: 1 @ 85% Set 5: 3 @ 75% Set 6: 3 @...
800m Run 3 Rounds 10 Burpee Box Jump Over (24/20) 10 Pistols 10 Deadlifts (185/125) 100 DU 3 Rounds 10 Burpee Box Jump Over (24/20) 10 Pistols 10 Deadlifts (185/125) 800m Run C: 135/85,...
Part A: 4 Rounds E3MOM complete: 12 Pull Ups 12 RKBS (1.5/1) 6 C2B Pull Ups 6 AKBS Max. Clean and Jerks in remaining time* ~Rest 3 mins between rounds~ *C&J Weights: Round 1 – 135/85 Round...
50 Cal Row 25 Goblet Squats (2/1.5) 20 AbMat Sit Ups 40 Cal Row 20 Goblet Squats 20 AbMat Sit Ups 30 Cal Row 15 Goblet Squats 20 AbMat Sit Ups 20 Cal Row 10 Goblet Squats 20 AbMat...
Part A: Snatch 6×3 (70-75% of 1RM) Drop and reset between reps. Part B: 5 Rounds 3 mins on / 1 min off* 200m Run buy in, then AMRAP: 21 DU 14 Alt. DB Snatch (50/35) 7 Hand...