AMRAP

Tags:

Strength

10 min AMRAP

  • 6 Controlled Push Jerks (115/75)
  • 6 Broad Jumps

Conditioning

18 min Alt Emom (45-sec on, 15-sec transition)

  • C2 Bike Erg (hold 1200/800+ cal/hr)
  • Rower (hold 1200/800+ cal/hr)
  • Ski Erg (hold 1000/700+ cal/hr)

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
Tags:

Strength

3 rounds

  • 7 Push-up Complex2 Strict Pull-ups
    • 1 Decline Push-up + 1 Pike Push-up
  • 8 Snatch Lunge ( 4 each arm 25lb KB)
  • 6 Ring Dips

Conditioning

3 Rounds of 21, 15, 9 for Time (Partner)

  • Power Clean (135/95)
  • Bench Press (135/95)

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
Tags:

Strength

7 min Amrap

  • 25m Overhead Ball Carry (80/50)
  • 2 Strict Pull-ups

Conditioning

3 Rounds for Time (Partner)

  • 1000m Row
  • 50 thrusters (45/35)
  • 30 Pull-ups

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
Tags:

Strength

10 reps Snatch Complex

  • 1 hang squat snatch
  • 1 squat snatch

Conditioning

20 min (40sec work : 20sec transition)

Max Reps of:

  • Hand Release Push-ups
  • Ski Erg
  • Air Runner
  • Snatch Complex (1 Hang Squat Snatch+ 1 Snatch) 85lb
  • Box Jumps
Tags:

Strength

20 min E2MOM

  • 1 Power Clean
  • 2 Front Squat
  • 1 Jerk

Conditioning

20 min AMRAP

  • 300m Row
  • 10 Bar Facing Burpees
  • 10 Front Rack Lunges (95/65)
Tags:

Conditioning

5 Rounds

  • 5 Min of Work
    • Run 400m +
    • AMRAP
      • 12 KB Push Press
      • 6 KB Squat
      • 6 Burpees
  • Rest 1 minute

Strength

5 Rounds

  • 5 x Bench Press (increase weight)
  • 10 x KB Rows (63s/35s)

Conditioning

20 Min AMRAP

  • ERG
  • Begin and Finish With And E2MOM
    • 10 Pushups
    • 15 Air squats
Tags:

Skill Development

12 Min Overhead Squat EMOM

  • Work on Overhead Squats (You Pick Weight and Reps)
  • Example of work
    • Sots Press
    • Barbell
    • Plates
    • Dumbbells or Kettlebells
      • One or Two Arm

Conditioning

For Time (12 min Cap)

  • 30 lunge Buy-In
  • 7 Rounds
    • 100ft Bear Hug Med-Ball Carry (80/50)
    • 10 Thrusters (95/65)
Tags:

Core Work

10 Min Partner AMRAP

  • 7 Toe-to-Bar
  • 150ft KB Front Rack Carry (53s/35s)

One partner carries while the other does toes-to-bar

Conditioning

10 Min AMRAP

3, 6, 9, 12, ….

  • Front Rack Lunges (75 / 55)
  • Bar Facing Burpees

Strength

  • 7 x 3 Front Squats (build-up weight as you go)
Tags:

Conditioning

45 Min AMRAP

  • 50, 40, 30, 20, 10
    • Sit-ups
    • Kettlebell Swings (53/35)
  • Max Cals on an ERG (Ski, Row, Runner, or Bike)