A) Overhead Squat
Build to a Heavy Set of 3
- THEN -
B) “FaceTime
”AMRAP 10:
15 Overhead Squats (95/65)
12 Sumo Deadlift High Pulls (95/65)
9 Chest to Bar Pull-ups
” SWEAT ”
10 x 1:30 Rounds
4 C2B Pull-Ups
8 Plate To Overhead
- Max Burpees to plate in remaining time
* Rest :30 after each round *
At Home Fitness
” Yack “
100 Burpees For Time
* OTM Including 0:00 = 10 Air Squats *
“Arm & Hammer“
Buy-In: 15 Clusters (135/95)
- Into -
3 Rounds:
21/15 Calorie Assault Bike
15 Chest to Bar Pull-ups
- Into -
Cash-Out: 15 Clusters (135/95)
” SWEAT ”
AMRAP 18:
3 Wallballs
3 Russian KBS
3 Pull-Ups
6/6/6, 9/9/9, 12/12/12….
*Continue to climb by 3’s until time is reached*
A) Build to a Heavy Single
Squat Snatch
- THEN -
B) “Snake Bite”
21-15-9:
Squat Snatch (95/65)
C2B Pull-Ups
”SWEAT”
3 Rounds of:
3 Minutes Max Distance Row
2 Minutes Max C2B Pull-Ups
1 Minute Max Medball Squat Cleans
* Rest 3 Minutes Between Full Rounds *
“ SWEAT “
OTM x 24
1) Max Distance Row
2) Max Russian Twist
3) Max Distance Row
4) Max Burpees
* :45 of work / :15 Recovery *
A) Snatch
- 18 Minutes to establish a 1 Rep Heavy
- Then -
B) “ Roll Tide “
For Time:
12-9-6-3-6-9-12 Of:
Power Snatch
OHS
C2B Pull-Ups
RX - 95,65
“ Down and Out “
21-18-15-12-9:
Kettlebell Swings (70/53)
CTB Pull-Ups
Row Calories (Females – 18-15-12-9-6)
*200 Meter Run after each round*
“ SWEAT” (6AM / 6PM)
AMRAP 25:
30 KBS
200m Run
30 Ring Rows
200m Run
30 Cal Row
200m Run
30 Abmat Sit-Ups
200m Run
“ Firing Squad “
A) AMRAP 5:
500m Row Buy In
Max BMU in remaining time
* 30 DU every Break *
- Rest 5 Min -
B) AMRAP 5:
500m Row Buy In
Max TTB in remaining time
* 30 DU every Break
- Rest 5 Min -
C) AMRAP 5:
500m Row Buy In
Max C2B Pull-Up in remaining time
* 30 DU every break *
“ Yankee Swap “
AMRAP 5:
15-12-9
OHS (95,65)
C2B Pull-Up
- REST 5 Min -
AMRAP 5:
9-6-3
Cluster (95,65)
BMU
“Lead Foot”
AMRAP 4:
27 Calorie Row
27 Burpees
27 CTB Pull-ups
- Rest 4:00 -
AMRAP 4:
21 Calorie Row
21 Burpees
21 Toes-to-Bar
- Rest 4:00 -
AMRAP 4:
15 Calorie Row
15 Burpees
15 Pull-ups
"TKO"
For Time:
35/25 Calorie Row
27 C2B Pull-Ups
21 Push Jerks
15 Overhead Squats
9 Squat Snatches
RX = 115/85
" Canyon "
7 Rounds of:
7 C2B Pull-ups
7 Push Jerks (155,105)
7 Bar Facing Burpees
“18.5”
AMRAP 7:
3 Thrusters (100/65)
3 Chest-to-bar Pull-ups
6 Thrusters (100/65)
6 Chest-to-bar Pull-ups
9 Thrusters (100/65)
9 Chest-to-bar Pull-ups
12 Thrusters (100/65)
12 Chest-to-bar Pull-ups
15 Thrusters (100/65)
15 Chest-to-bar Pull-ups
18 Thrusters (100/65)
18 Chest-to-bar Pull-ups.....
If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.
" Warp Speed "
With a 14 Minute Clock:
1,250m Row
- With Remaining Time -
AMRAP:
15 Thrusters (95,65)
15 C2B Pull-Up
"OVER AND OVER"
For Time
9-15-21:
Chest to Bar Pull-Ups
Barbell-Facing Burpees
Overhead Squats (115/80)
A)
Push Press - 3 Rep Heavy (From The Rack)
-Then-
B)
" 12.5 "
Climbing ladder for 7 minutes of:
3 Thrusters
3 C2B Pull-Ups
6 Thrusters
6 C2B Pull-Ups
9 Thrusters
9 C2B Pull-Ups....
RX - (100,65)
*Add 3 reps per round until the time cap*
" Coming Through "
Teams of 2
AMRAP 20:
7 Thrusters (95,65)
7 C2B Pull-Ups
25 Double Unders
*Partners alternate full rounds*
" Clean Shave "
3 Rounds:
15 Chest to Bar Pull-Ups
12 Barbell-Facing Burpees
9 Squat Cleans (135/95)
** POP UP METCON **
" Ball Drop "
AMRAP 20:
27/21 Calorie Row
21 Chest to Bar Pull-Ups
15 Burpee Box Jumps (24/20)
9 Shoulder To Overhead (135,95)
“Snake Bite”
21-15-9:
Squat Snatch (95/65#)
C2B Pull-ups
“Satans Whiskers”
3 Rounds:
10 Chest to Bar Pull-ups
10 Front Squats (165/115)
10 Burpees
