AMRAP 12 minutes:
-Bike/Ski 1 minute
-Figure 4 hip stretch
-10 ATYs w/ light weight
-Lying twister stretch
-10 Ring rows
-10 Squat jumps
2 Rounds for time of:
500m Row
400m Run
50 Box jumps, 24″/20″
40 Push-ups
5 Rope climbs, 18’/15′
4 Muscle-ups
PVC pass throughs
Rotator cuff WU
20 Hip circle band step up/overs
Seated piriformis stretch
AMRAP 8 minutes:
-7 Muscle snatches
-7 Muscle cleans
-5 OH squats
-5 Front squats
-Bike/row/ski 1 minute
On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift
*Increase weight across all sets. Enter your heaviest lift of each movement for total score.
Bench shoulder stretch
KB triceps stretch
Lat stretch
AMRAP 6 minutes:
-10 Quick feet
-8 Plate ground to OH
-6 MC hip stretches
-4 Toes to bar
EMOTM for 30 Minutes:
5 Burpees
2 DB snatches (heavy, 1 each arm)
20 Double unders
AMRAP 12 minutes:
-1 Min row/bike/ski
-4 Upward dog into downward dog poses
-90/90 hip stretches, 4 transitions
-4 KB windmills/side
-30 Sec hollow rocks
3 Rounds for time of:
– Row 500m
– 15 L Pull-ups
– 50′ Handstand walk
*Sub 15 negative L Pull-ups and 7 wall walks/rd if needed.
OH band stretch
Half pigeon stretch
20 Hip circle band step-up/overs
3 Rounds of:
-8 Muscle cleans
-6 Thrusters
-4 MC hip stretches
-2 Burpee pull-ups
With a 10 minute running clock:
A: In 4 minutes, build to max weight in the following complex:
-3 Front squats
-2 Hang cleans
-1 Jerk
*Barbell cannot touch ground or return to the rack during the complex.
1 minute rest, and then:
B: AMRAP 5 minutes:
-5 Clean and jerks
-20 Air Squats
*135/95 Rx/Masters, 95/65 Scaled/Masters 50+, 185#/125# Rx+
With a 10 minute running clock:
A: In 4 minutes, build to max weight in the following complex:
-3 Front squats
-2 Hang cleans
-1 Jerk
*Barbell cannot touch ground or return to the rack during the complex.
1 minute rest, and then:
B: AMRAP 5 minutes:
-5 Clean and jerks
-20 Air squats
*135/95 Rx/Masters, 95/65 Scaled/Masters 50+, 185#/125# Rx+
Stretch/roll out
Active WU
Dodgeball
2 Rounds for time (25 min cap):
-60 Med ball side throws, 30/20
-50 Wall balls, 20/14
-40 KB swings, 55/35
-30/20 Cal Echo Bike
-20 Burpee pull-ups
*With a partner, one partner working at a time. Rx+ 30/20 WBs, 75/55 KBS, and Burpee Bar MUs.
Agility Ladder
AMRAP 15:
25 Toes-to-Bars
50/35 Calorie Row
75 Push-ups
50 Box Jumps (24/20″)
25 Pull-ups
2 Rounds:
-10 Hip circle band plate step up and overs
-10 ATYs w/ light weight
-10 Med ball cleans
Then,
3 Rounds:
-10 Walking lunges
-10 Toes to bar/through rings
AMRAP 10 minutes:
-10 Quick feet
-8 Hang muscle cleans
-6 Shoulder presses
-4 Front squats
-2 Wall walks
On A 20:00 Clock For Reps:
From 0:00 – 8:00:
AMRAP 8:
Max Strict Presses (95/65#)
– Each time you break, perform 50
double unders
– Rest 4:00
From 12:00 – 20:00:
AMRAP 8:
Max Hang Power Cleans (135/95#)
– Each time you break, perform 30
squats
*Rx+ 115/75# & 185/125#
WU 8 Minutes:
0-4 min: row/bike/ski
AMRAP remaining time:
-5 KB swings
-4 MC hip stretches
-3 Strict burpee pull-ups
3 Rounds For Time (25 min cap):
800m Run
50 Deadlifts (95/65#)