Part A: Establish a new 1 RM Push Jerk Part B: “Grace” 30 Clean and Jerk (135/95) C: 115/85 M: 95/65 Circuit Fit Part A: 30-20-10 DB Power Snatch (35/25) Wall Balls Directly into.. 10-20-30 Burpees Cal Row Part...
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With a partner. One working while the other rests. AMRAP 4: Back Squat (115/85, from floor) AMRAP 4: Bench Press (135/95) AMRAP 4: Bike Cals AMRAP 4: :15 Hollow Hold AMRAP 4: RKBS (2/1.5) AMRAP 4: TTB One minute rest between each AMRAP. Start...
Circuit Fit Part A: “Helen” 3 Rounds 400m Run 21 AKBS (1.5/1) 12 Pull Ups Part B: EMOM 10 Min 1 – Plank on elbows Min 2 – :30 Russian Twists with 5# plate
With a partner. One working while the other rests. 50-40-30-20-10 Hang Power Snatch (75/55) Box Jump Over (24/20) Cal Row Hand Release Push Up Cap = 34 mins C: 65/45
Part A: 4 Rounds 8 Deadlift (155/105) 6 Hang Power Clean 4 Hang Squat Clean 12 BF OTB Burpee Rest 2 mins between rounds. C: 135/95 M: 95/65 Part B: 4 Rounds, each round UB :30 Hollow Hold 5 V-Ups 10 Hollow Rocks 1...
10 Rounds 7 Back Squat (135/95, from floor) 7 V-Up 14 RKBS (1.5/1) 14 Alt., in-place Lunge, unweighted :30 Rest between rounds. Cap = 23 mins C: 115/85 M: 95/65, 1/.66
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 M: Step Over, 55/35 ...
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: 115/75, 1.5/1, Box HSPU or...
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 any station, moving in order....
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 at max UB DU’s. ~Or~...
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 5 sets of Squat Cleans...
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)