*12min to find a heavy single
AMRAP 6:
50m Sprint
5 HSPU’s
10 DB OH Lunges 35/50
-Rest 1-
AMRAP 8:
100m Sprint
10 Push-ups
20 DB Lunges 35/50
-Rest 1-
Max Effort 1-Mile Run
Start moderate and build to a heavy 3 rep.
3 Rounds:
65 Double Unders
45 Calorie Row
15 Hang Power Clean & Jerk 95/135
15 C2B Pull-Ups
Rx+.. 105/155lbs
AMRAP 8:
20 Lunges holding Slam Ball
20 Slam Balls
10 Toes to Bar
-Rest 2-
AMRAP 4:
10 Lunges Holding Slam Ball
10 Slam Balls
5 Toes to Bar
E2MOM 14:
1 Snatch Pull + 1 Squat Snatch + 1 Overhead Squat
EMOM 12:
Min 1 – 10 Overhead Squats 75/115
Min 2 – 12/15 Calorie Bike or Row
Min 3 – 100m Jog
3 Rounds:
800m Run
30 Hand Release Push-Ups
20 DB Hang Power Clean 35/50
-Rest 1:30- b/t Rounds
3 Rounds:
7 ea. Single DB Shoulder Press
20 Heel Taps Over DB *seated
20 DB Russian Twists
*Score is DB weight for press
*Build to a heavy 2 rep
6-9-15-21
Thruster 65/95
15-12-9-6
Box Jump 24/30
EMOM 20:
Min 1 – 15/20 Calorie Row
Min 2 – 15 Burpees
*Scale as needed to accomplish the work in :45-:50 or less
Accessory:
30-50 Perfect Strict Pull-Ups or Banded Pull-Ups
*Choose a number that is challenging but you can complete in no more than 7 sets
EMOM 10
Min 1: 8-10 Arnold Press
Min 2: 10-12 Bent Over Barbell Row
*warm-up and use the same moderate/heavy for every round
6 Rounds:
15 Air Squats
10 DB Split Jerks 35/50
40 Double Unders
*TimeCap 12
Rx+.. DB Squats
AMRAP 18:
7 Bar Muscle Ups
10 Deadlift 135/185
35 Sit-Ups
Rx+.. 195/275
*Sub BMU with 10 Burpee Pull-Ups
**Deadlift weight should be challenging
Accessory:
1:00 Tuck Hold
1:00 Plank Hold
1:00 Hollow Hold
1:00 Plank Hold
4 Rounds:
1:00 – Plate G2O 25/45
1:00 – Push-Ups
1:00 – Box Jumps 20/24
1:00 – Sit-Ups
1:00 – Calorie Bike
1:00 – Rest