Skill:
EMOM 8
Odd: 10 strict press
Even: 10 Romanian Deadlift
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
30 box jumps
30 american kbs
30 toes to bar
30 wall ball
30 burpee
30 deadlift 135/95
Skill:
Type:
FOR_TIME
Time Cap:
0:30:00
Rounds:
None
Skill:
15 Mins Build to Heavy Complex
1 Power Clean + 1 Hang Squat Clean + 1 Push Jerk + 1 Split Jerk
Type:
AMRAP
Time Cap:
0:12:00
Rounds:
None
30 Double Under
10 Overhead Squat 115/80
Skill:
Strength
3 Rounds
10/leg DB Split Stance Triceps Extensions
10/leg Split Stance Alternating Pull
10/leg Split Stance
10/leg Split Stance Crush Triceps Extensions
Core
3 Rounds
45 Seconds High Plank
45 Seconds Elbow Plank
30 Seconds 1 leg raise Right
30 Seconds 1 Leg raise Left
30 Seconds Right Elbow
30 Seconds Left Elbow
45 Seconds High Plank
45 Seconds Elbow Plank
Type:
FOR_TIME
Time Cap:
0:16:00
Rounds:
None
Teams Workout (Max of 4 per team)
16 Minutes
150 Calories Assault Bike
5 Air Thrusters
In 16 Minutes Team Must Complete 150 Cals Bike.
Each member is only allowed 10 Cals maximum.
Team must rotate and skips a member only if she/he can’t perform.
Every turn while one does the bike the rest of the member will do 5 Sync Air Thrusters.
If Team Fails to complete the 150 in 16 minutes, the remaining calories will be counted as Burpees.
Skill:
Back Squat
5 x 5
Same weight for all 5 sets around 70% of 1 RM
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
1000 METERS ROW
THEN
3 ROUNDS
21 DEADLIFTS 135/95
15 LATERAL BAR OVER BURPEES
9 PUSH JERKS 135/95
Skill:
EMOM 10
ODD: AMRAP DUs
EVEN: 30 Sec Hollow hold position
Type:
AMRAP
Time Cap:
0:13:00
Rounds:
None
60 Alternating Dumbell Snatch 35/20
50 Wallballs
40 Row calorie
30 Burpee Box Jump
Skill:
Type:
FOR_TIME
Time Cap:
0:40:00
Rounds:
None
30 Clean and Jerk 135/95
1 km run
5 rope climbs
1 km run
100 burpees
Skill:
Metabolic Conditioning
Run 1000 Meters
Row 500 Meters
Gymnastics
10 Minutes
10 Hollow Rocks
20 Half Burpee
30 Hanging Knee Raises
40 Back Extensions
50 Russian Twist
40 Back Extension
30 Hanging Knee Raises
20 Half Burpee
10 Hollow Rocks
Type:
FOR_TIME
Time Cap:
0:20:00
Rounds:
None
2 Rounds
20 Minutes
21-15-9
DB Thrusters
Rings Rows
50-40-30-20-10
Double Unders
Leg Raises
Skill:
EMOM 6
ODD: 45 SEC DU 15 SEC REST
EVEN: 45 SEC BURPEE 15 SEC REST
Type:
AMRAP
Time Cap:
0:20:00
Rounds:
None
5 Front Squat 135/95
10 Box Jump
10 Row CALORIES.
TEAMS OF 2
PARTNER A DOES ONE WHOLE ROUND BEFORE PARTNER B WORKS
Skill:
AMRAP 7
15 WIDE SQUAT DB THRUSTERS
10 PUSH UPS
Type:
FOR_TIME
Time Cap:
0:15:00
Rounds:
None
1000 Row meters
100 Alternating Dumbell Snatch
100 Hanging Knee Raises