A) Deadlift
5 x 5^
- THEN -
B) “ Christine ”
3 RFT:
500m Row
12 Deadlifts (Body Weight)
21 Box Jumps (24,20)
” SWEAT ”
AMRAP 20:
500m Row / 1000m Bike (Choice)
20 Sumo KB Deadlift
20 KB Swings
20 Box Jumps
“ TK “
AMRAP in 20 minutes
8 Strict Pull-Ups
8 Box Jumps (30/24)
12 Kettlebell Swings (2/1.5 pood)
* SWEAT may scale to ring rows *
A) Pause Overhead Squats
5 Sets of the following:
1 Tempo Overhead Squat + 1 Overhead Squat
* Tempo = 3 Seconds Down / 2 Second Pause in Bottom / 3 Seconds Up *
- Then -
B) "TWENTY SOMETHING"
AMRAP 20:
30 Overhead Squats (95/65)
30 Box Jumps (24″/20″)
30 Toes to Bar
30 Calorie Row
“ SWEAT “
AMRAP 20:
30 Goblet Squats
30 Box Jumps
30 V-Ups
30 Calorie Row
" Marathon Monday "
2 Rounds For Time:
26 Toes to Bar
200 Meter Run
26 Box Jumps (24, 20)
200 Meter Run
26 Kettlebell Swings (53, 35)
200 Meter Run
26 Walking Lunges
200 Meter Run
26 Push Ups
200 Meter Run
26 Sit Ups
200 Meter Run
26 Squats
200 Meter Run
"Wittman"
Seven rounds for time of:
15 KBS (53,35)
15 Power Cleans (95,65)
15 Box Jumps (24,20)
"JUMP SHIP"
3 Rounds:
500 Meter Row
12 Deadlifts (315/205)
15 Box Jumps (30″/24″)
" Christine "
3 RFT:
500m Row
12 Deadlifts (BW)
21 Box Jumps (20")
*All box jumps are at 20*
" Marathon Monday "
2 Rounds For Time:
26 Toes to Bar
200 Meter Run
26 Box Jumps (24, 20)
200 Meter Run
26 Kettlebell Swings (53, 35)
200 Meter Run
26 Walking Lunges
200 Meter Run
26 Push Ups
200 Meter Run
26 Sit Ups
200 Meter Run
26 Squats
200 Meter Run
“Hang Loose”
30 Hang Squat Cleans (95/65#)
30 Handstand Push-ups
30 Thrusters (95/65#)
30 Box Jumps (24/20#)
30 Overhead Squats (95/65#)
30 C2B Pull-ups
“Scruff McGruff”
AMRAP 20:
10 Power Snatch (95,65)
10 Front Rack Lunges (95,65)
10 Chest-to-Bar Pull-ups
10 Thrusters (95,65)
10 Box Jumps (24,20)
" Roy "
5 Rounds For Time:
15 Deadlifts (225,155)
20 Box Jumps (24,20)
25 Pull-Ups
“Nunchucks”
AMRAP 18:
4 Bar Muscle-ups
8 Power Snatches (115/80#)
16 Box Jumps (24″/20″)
“Mighty Mouse”
AMRAP 18:
30 Thrusters (95/65#)
30 Box Jumps (24/20#)
30 Calorie Row
30 Toes-to-Bar
“Sharpen The Axe”
AMRAP 12:
200m Run
12 Burpee Box Jumps (24/20″)
9 Clean & Jerks (135/95#)
“Fight Gone Bad”
3 rounds for Max Reps:
1:00 Wall Balls (20/14)
1:00 Sumo Deadlift High Pulls (75/55)
1:00 Box Jumps (20″)
1:00 Push Presses (75/55)
1:00 Rowing for Calories
1:00 Rest
*Score is total reps combined on all stations*
Read More“Christine’s on the Road”
3 Rounds:
400 Meter Run
12 Deadlifts (225/155)
21 Box Jumps (24″/20″)
" Marathon Monday "
2 Rounds For Time:
26 Toes to Bar
200 Meter Run
26 Box Jumps (24, 20)
200 Meter Run
26 Kettlebell Swings (53, 35)
200 Meter Run
26 Walking Lunges
200 Meter Run
26 Push Ups
200 Meter Run
26 Sit Ups
200 Meter Run
26 Squats
200 Meter Run
