4 Rounds
15 DB Thruster 35/50
30 Double Under
10 LOB Shuttle Run
*Down + Back = 1 Rep
EMOM 20:
Min 1 – 15 Burpees
Min 2 – 25 Sit-Up
Min 3 – 12/15 Calorie Row
Min 4 – Rest
2-3 Sets
12 DB Upright Row
15 DB Bent Over Reverse Flyes
1:00 DB Gun Hold
On a 8:00 running clock..
Build to a Mod-Heavy 4-Rep Deadlift
-Rest 2-
EMOM 4:
2 Deadlift
*start with the weight from above and build.
10 Rounds:
2 Deadlift
4 Bar Muscle-Up
8 Box Jump Over 20/24″
5-5-5-5
1 + 1/2 Bench Press
*Start Moderate and build to Moderate Heavy. 1 Rep = lower down + press to parallel + lower down + full press.
AMRAP 8:
4-6-8 and so on..
Calorie Bike
Wall Balls 14/20
-Rest 2-
For Time:
40/50 Calorie Bike
50 Wallballs 14/20
EMOM 20:
Min 1 & 2 – AMRAP of 10 Toes to Bar + 35 Double Under
Min 3 – 20 Push Press 45/65
Min 4 – :45 Cardio of Choice
*Pick up where you left off in AMRAP
3 Sets
10 Barbell Rollouts
15 Calf Raises
30 Alt. Russian Twist
5-4-3-2
Deadlift
*Start Moderate and build to Heavy.
50/60 Calorie Row
50 Sumo Deadlift 145/205
50 Hand Release Push-Up
25/30 Calorie Row
25 Sumo Deadlift
25 Hand Release Push-Up
8-6-4-6-8
*Start Moderate and build to Moderate Heavy. After set of 4, build back up using weights you previously used.
In teams of 2..
3 Sets
AMRAP 5:
6 Goblet Squat 53/70
8 Pull-Up
-Rest 1 b/t Sets-
*While P1 completes 6 Goblet Squat & 8 Pull-Ups, P2 completes max reps Box Jump Overs 20/24″. Once a full round is completed partners will switch.
*Score is total Reps of Box Jump Overs
AMRAP 30:
10 Alt. DB Snatch 35/50
10 HSPU
7/10 Calorie Bike
10 Burpees
*Partner 1 starts on AMRAP, Partner 2 starts on run, Partner 3 rests.
Once P1 is done they rest, P2 goes right into AMRAP, and P3 goes on a run.
Follow the leader and score is amount of rounds/reps for AMRAP.
AMRAP 18:
20/25 Calorie Row
20 DBL KB Front Rack Lunge 35/53
15 Sit-Ups
*Every 1:30 including 0:00, complete 2 Bar Muscle-Up
Every 1:30 x 7 Sets
1 Deadlift
+
1 Hang Power Clean
+
1 Shoulder to OH
*Start Moderate and build to Mod-Heavy
5-4-3-2
*Start Moderate-Heavy and build to Heavy