AMRAP

Tags:

Conditioning

20 min AMRAP

  • 12 Cal Assault Bike
  • 24 Wall Balls (20/14)
  • 12 Cal Row
  • 24 1-Arm Alt Dumbbell Snatches (50/35)
  • 12 Burpees
  • 24 Pull-Ups
Tags:

Conditioning

25 min cap

  • 500m row
  • 25 pull-ups
  • 500m row
  • 25 hand release push ups
  • 75 wall balls (20/14)
  • 50 back squats (50lb / 35)
  • 25 push presses
  • 500m row
  • 25 pull-ups
  • 500m row
  • 25 hand release push ups

5 min Warm-up

  • Squat Therapy

Conditioning

12 Min ALT EMOM

  • 12 cals x Ski Erg
  • 12 cals x C2 Bike

Strength

20 min AMRAP

Incredible Hulk. (115lb/75lb)

  • 5 Deadlifts
  • 5 Hang Power Cleans
  • 5 Front Squats
  • 5 Push Press
  • 5 Back Squats

10 min Warm-up

  • Running Warm-Up

10 Min E2MOM

  • 100m Sprint

Conditioning

25min AMRAP

  • 30/24 Cal Row
  • 20/16 Cal AB
  • 15 Burpees

Tags:

Strength

Teams of 3 – Due until 300 balls over box

  • 100lb D-Ball over 2 x 24″ box stack (48″)
  • 1 partner pushes 275lb sled 25 meters then pulls it back

Rotate partners on the sled

Conditioning

10min AMRAP

  • 80lb ball cleans and tosses for 25meters
Tags:

Strength

12 min EMOM

  • 5 Ring Dips
  • 3 Clean Pulls

Conditioning

20min E5MOM

  • 200m Sprint
  • 20 Wallballs (30/20)
  • 10 Bar-facing Burpees
  • 5 Squat Cleans at (165/115)

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Strength

10 Rounds

  • 3 x Front Squat
  • 10 weighted jumping squats (95/65)

Use first 5 rounds as warm-up for the front squat, and the last 5 rounds at 75% of 1 rm.

Conditioning

7 Rounds for time

  • 12 Cal Assault Bike
  • 3, 6, 9, 12, 15, 18, 21 HSPU or Z-Press (95/65)

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Strength

15 min EMOM

  • 1 Clean and Jerk at 80%

Conditioning

16 min Alt EMOM

Even Minutes

  • 30m Sprint
  • 5 Toe to Bars

Odd Minutes

  • 30m Sprint
  • 4 DB Single Arm Snatches (80/50)

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Strength

7 Rounds

  • 5 Kettlebell Rows (53s/35s)
  • 5 Bench Press (work-up to heavy)

Conditioning

10min E2MOM

  • 10 Bench Press (145/95)
  • 10 Kettlebell Rows (53s/35s)

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist
Tags:

Strength

  • 5 x 5 deadlifts

Conditioning

Partner Alt EMOM For Time

Until 10,000km is reached on C2 Bike Erg

  • 3 Clean and Jerk with Plate (65/45)
  • Max Meters on Bike

Split work as needed

Tabata – Core

  • Sit-ups
  • Dead bug
  • RT Arm KB Z-Press with Twist
  • LT Arm KB Z-Press with Twist
  • Plank
  • Mountain Climber
  • Leg Lift Over KB
  • Russian Twist