Build to max
Super Set with Weighted Pull Ups
15 Minute AMRAP of:
15 Box Jump 24/20
12 Push Press 95/75
9 Toes To Bar
Build to max
8 rounds for time of:
10 Burpees
15 Jumping Alternating Lunges
20 Double Unders
Shuttle Run, 25 yd (5-10-15-20 Yards)
Rest 1:30
Post total time including rests
Do 3 rounds of the following complex with an empty barbell. (Rest 1 minute between rounds)
5 – Deadlifts
5 – Romanian Deadlifts
5 – Muscle Cleans
5 – Push Press
5 – Back Squats
5 – Good Mornings
On the 0:00:
30 Clean and Jerks 135/95
On the 10:00:
30 Handstand Push Ups
30 Bar Muscle Ups
On the 20:00
Run 1 Mile
Total time is all 3 completion times added together
*Set 1 – 5 reps @ 70%
*Set 2 – 3 reps @ 75%
*Sets 3-4 – 2 reps @ 80-83%
*Sets 5-6 – 2 reps @ 85-88%
Partners alternate whole rounds to complete as many rounds and reps as possible in 20 minutes of:
3 Dumbbell Man-Makers (50/35 lbs)
6 Strict Pull-Ups
9 Burpees
15 Minute AMRAP:
5 Hang Squat Snatch
10 Toes To Bar
15 Box Jumps
100 Meter Run
5 – 100′ Reverse Sled Drag (Heavy)
Rest as needed
Build to Max
Rowing “Helen”
3 Rounds for time of:
500 Meter Row
21 KB Swings
12 Pull Ups
Or as a 2 person team complete 6 rounds, alternating exercises.
Partner A rows 500 meters, then partner B does 21 KB Swings, then partner A does 12 pull ups, then partner B rows 500 meters……
Bi’s and Tri’s Baby!!
3 Sets of:
15 – Dumbell Concentration Curls (per arm)
15-20 Banded Tricep Extensions
EMOM 9 Minutes:
Minute 1: 10 – Supine Ring Rows
Minute 2: 6-8 Strict HS Push Ups
Minute 3: 30 – Double unders
3 Rounds for time of:
400 Meter Run
21 Wall Balls 20/14
18 Alternating Dumbell Snatches 50/35
9 Burpee Box Jump Overs
10 D-Ball Cleans
Build in weight each set
15 Minute AMRAP of:
1 Round of “Cindy”
9 Deadlifts 135/95
6 Hang Power Clean 135/95
3 Push Jerk 135/95
One round of “Cindy” is:
5 Pull Ups
10 Push Ups
15 Air Squats
5 @ 70%
3 @ 80%
1 @ 90%
5 @ 75%
3 @ 85%
1 @ 95%
1 @ 100+%
25 Minute AMRAP of:
18 Calorie Row
15 Push Ups
12 KB Swings 53/35
9 Toes To Bar or GHD Sit Ups
For time:
75 Double Unders
20 Bar Muscle Ups
10 Squat Cleans 115/75
75 Double Unders
15 Bar Muscle Ups
15 Squat Cleans 115/75
75 Double Unders
10 Bar Muscle Ups
20 Squat Cleans
75 Double Unders
Bar muscle ups can be scaled with burpee pull ups or by reducing the amount of reps per round to 15-10-5 or 12-6-3 depending on your current capacity.
Single unders @ 150 per round