Every other min
AMRAP 5-1-5-1-5
40-30-20(or as far as you can)
Box Jumps 24/20
Cal Row
TTB
Deadlifts 185/135
Wallballs 20/14
*work for 5 min rest for 1 pick up where you left off
First 5 mins: medium weight across with 3 sec pause
Last 5: increasing no pause
For time:
200m Run
20 Squat Cleans 95/65
200m Run
20 Pull-ups
200m Run
20 S2O
200m Run
20 Pull-ups
200m Run
20 Squat Cleans
Comp: 135/95
Every 1:15: 3 TnG
For time:
4 Rds
12 DB Box Step ups 50/35
20 Air Squats
Into
4 Rds
15 Push ups
30 Ring Rows
AMRAP 16
60 DU’s
250m Row
20 Wallballs
For time:
1200m Run buy in
Then
3 Rds
12 HSPU
12 Deadlifts 185/135
12 Box Dips
12 Pull-ups
400m Run Buy Out
Comp: 18 HSPU
12 Deadlifts 225/155
6 Ring Muscle ups (12 C2B+12 ring dips)
2 Rope Climbs
Set 1: 6 Reps 72%
Set 2: 4 Reps 76%
Set 3: 2 Reps 82%
3 Minutes Rest
Set 4: 6 Reps 76%
Set 5: 4 Reps 82%
Set 6: 2 Reps 86%
3 Minutes Rest
Set 7: 6 Reps 82%
Set 8: 4 Reps 86%
Set 9: 2 Reps 92%
*% are of 5RM from last week
Set 1: 6 Reps 72%
Set 2: 4 Reps 76%
Set 3: 2 Reps 82%
3 Minutes Rest
Set 4: 6 Reps 76%
Set 5: 4 Reps 82%
Set 6: 2 Reps 86%
3 Minutes Rest
Set 7: 6 Reps 82%
Set 8: 4 Reps 86%
Set 9: 2 Reps 92%
*% are of 5RM from last week
AMRAP 11
500m Row
2 Rds
16 DB Snatch 45/30
16 Goblet Lunges
Then
400m Row
2 Rds
16 DB hang C&J
16 Goblet Squats
Then
300m Row
Max Effort Single Arm Thrusters(switch as needed)
Comp: 50/35
Work on barbell cycling and catching all three in the proper power position
3 RFT
200m Run
15 Burpees
20 TTB
15 Box Jumps
20 Hang Snatch 75/55
Medium weight the first 4 sets, then increase to medium heavy
For time:
30-20-10
Medball Cleans 20/14
Push Press Wallballs
*50 DU’s after each round
Straight into
12-9-6
Squat Clean 115/75
Push Press
Comp: 30/20
135/95
12 mins to find
For time:
350m Row, 15 Pull-ups, 2 Power Cleans
350m Row, 15 Pull-ups, 4Power Cleans
350m Row, 15 Pull-ups, 6 Power Cleans
350m Row, 15 Pull-ups, 8 Power Cleans
350m Row, 15 Pull-ups, 10 Power Cleans
Rx: 155/105
Comp: .8 mile Assault bike each round
225/155
12 mins to work up to a heavy 5. We will use this in the upcoming squat cycle
For time:
15 Power Clean 115/75
20 Wallballs 20/14
400m Run
15 Push Jerks 115/75
25 Wallballs
600m Run
15 Clean and Jerks 115/75
30 Wallballs
800m Run
*teams of 2 option must go 135/95
Runs are together
Break up barbell
Wallballs synchro
12 mins to work up to 5 RM Deadlift
AMRAP 9
35 DU’s
25 Sit-ups
15 KB Swings 53/35
Comp: 35 DU’s
15 TTB
15 kB swing 70/53
*Guys use only 70# without crack
