“ I Am Legend “
With a 15:00 Clock:
1600m Run (1 Mile)
- In Remaining Time -
AMRAP:
5 Power Snatches (95,65)
10 Overhead Squats (95,65)
20 Double Unders
“ SWEAT “
With a 20:00 Clock
1600m Run (1 Mile)
- In Remaining Time -
20 DB Snatches
20 Plank Pull Throughs
20 Russian Twists (L&R = 1)
“ Cinderella ”
OTM x 8:
1) Max DB Squat Clean
2) Max Double Unders
- Rest 2:00 -
OTM x 8:
1) Max DB Over Burpees
2) Max Squat Hold
- Rest 2:00 -
OTM x 8:
1) Max Plank Hold
2) Max Russian Twists
“ SWEAT “
OTM X 20
Min 1) 15/12 Calorie Row
Min 2) 50 Double Unders
Min 3) 15 Med Ball Squat Cleans
Min 4) 200m Run
A) Squat Clean
OTM x 3 = 2 Hang Squat Cleans
- Rest 1 Minute -
OTM x 3 = 1 Hang Squat Clean + 1 TnG Squat Clean
- Rest 1 Minute -
OTM x 3 = 1 Squat Clean
B) “ The Ascent “
OTM x 16 ( 8 Rounds Each )
Even - 10 HR Push-Ups + 20 DU
Odd - Max Cal Row
“ Babe The Blue Ox "
AMRAP 15:
60 Double Unders
30 Box Jump Overs (20")
15 Deadlifts (225/155)
" Jump Town "
1 Round:
800 Meter Run
80 Double-Unders
21 Hang Power Cleans
Directly into…
2 Rounds:
400m Run
40 Double-Unders
15 Hang Power Cleans
Directly into…
3 Rounds:
200m Run
20 Double-Unders
9 Hang Power Cleans
RX = 135,95
" The Oddest Couple "
Teams of 2
4 Rounds of 2:00 At Each:
Deadlift (155,105)
Bar Facing Burpees
Double Unders
* Rest 1:00 Between Full Rounds *
" Maximum Overload "
From Minute 0-9
21-15-9:
Deadlift (115,85)
Bar Facing Burpees
From Minute 9-18
21-15-9:
Cal Row
KBS (53,35)
From Minute 18-27
21-15-9:
Front Squats (115,85)
Double Unders (50,40,30)
Snatch Complex:
OTM X 8
Power Snatch + 2 Hang Power Snatch
(Athlete chooses moderate weight across)
- THEN -
" Bullfrog "
Ascending Ladder for 7 Minutes:
20 Double-Unders, 1 Power Snatch (115/85)
20 Double-Unders, 2 Power Snatch (115/85)
20 Double-Unders, 3 Power Snatch (115/85)
*Continue to add (1) Power Snatch per round for 7 Minutes*
** 8-8-14 **
" Super Terrific Weekend Tabata "
Tabata of each of the following (8 rounds of :20 on / :10 Off):
A) Medball Thruster (20,14)
B) KBS (53,35)
C) Double Unders
D) TTB
“Bouncing Chief”
AMRAP 5
7 Rounds of “The Chief” (115/85)
Max Double Unders
rest 5 minutes
AMRAP 5
6 Rounds of “The Chief” (135/95)
Max Double Unders
rest 5 minutes
AMRAP 5:
5 Rounds of “The Chief” (155/105)
Max Double Unders
* Score = Total Double Unders *
** 1 Round of “The Chief” = 3 Power Cleans, 6 Push-ups, 9 Air Squats **
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest-to-Bar Pull-ups
50 Double-unders
" Saturday Sweat "
Tabata of each of the following (8 rounds of :20 on / :10 Off):
A) Calorie Row
B) KBS (53,35)
C) Double Unders
D) Pistols
“Hold ‘Em”
Buy-in:
200 Double-unders
Directly into:
3 Rounds:
50′ Walking Lunge
25 Sit-Ups
50′ Walking Lunge
25 Kettlebell Swings (53/35#)
“Criss Cross”
AMRAP 15:
30 Double-unders
15 Power Cleans (115/75#)
30 Double-unders
15 Toes-to-Bar
"Heartbreak Kid"
3 rounds of:
10 Front Squats (185/135#)
20 Chest-to-Bar Pull-ups
50 Double-unders
