“ GRIND ” (All Classes)
With a Running Clock:
A) In a 7 Minute Window:
- 1,000m Row Buy-In
- Max TTB in remaining time
- Rest 2 Minutes -
B) In a 7 Minute Window:
- 100 KBS (53,35)
- Max Goblet Squats in remaining time
- Rest 2 Minutes -
C) In a 7 Minute Window:
- 1600m Bike
- Max Burpees in remaining time
" SWEAT "
2 Rounds of:
4 Minutes Max Wall Balls (20,14)
3 Minutes Max KBS (53,35)
2 Minutes Max Calorie Row
1 Minute Max Jumping Lunges
*Rest 5 Minutes Between Rounds*
A) Split Jerk - Establish a Heavy Triple
- Then -
B) " Den of Thieves "
AMRAP 12:
30 KBS (70,53)
15 Abmat Sit-Ups
30 Goblet Squats
15 Abmat Sit-Ups
" Shred It "
For Time:
80 Double Unders
80 Air Squats
800m Run
400m Plate Carry (45,35)
40 KBS (70,53)
40 Cal Row
" Lucky Number Slevin "
With A 7 Minute Clock For Each of The Following:
A) 1000m Row - Max Burpees Over Rower with remaining time
B) 800m Run - Max V-Ups with remaining time
C) 100 KBS ( 53,35) - Max Goblet Squats with remaining time
* 2 minute rest between each station *
“Hacksaw”
AMRAP 12:
Ascending Ladder…
3 Kettlebell Swings (53/35#)
3 Goblet Squats (53/35#)
3 Burpees
6 Kettlebell Swings (53/35#)
6 Goblet Squats (53/35#)
6 Burpees
… and so on, until time expires.
“Deck of Cards”
Number represents repetitions (Face cards = 10)
Suit represents the movement.
-Hearts = AbMat Sit-Ups
-Diamonds = Goblet Squats (53/35)
-Spades = Kettlebell Swings (53/35)
-Clubs = Burpees
-Aces = 100ft Bear Crawl
" Razzle Dazzle "
AMRAP 5:
30 Double Unders
30 KBS (70,53)
- rest 5 -
AMRAP 5:
20 Cal Row
20 Goblet Squats (70,53)
- rest 5 -
AMRAP 5:
10 Box Jump Overs (20")
10 KB Front Rack Lunges (70,53) R+L = 1 Rep
"Bell-Mageddon"
Teams of 2
AMRAP 18:
10 SDHP
15 KBS
20 Goblet Squats
RX = 70,53
*Partner A completes the first movement and then Partner B completes the first movement. Both partners must complete the movement before moving on to the next. Complete as many full rounds as possible in 18 minutes
Read More" Lucky Number Slevin "
With A 7 Minute Clock For Each of The Following:
A) 1000m Row - Max Burpees Over Rower with remaining time
B) 800m Run - Max V-Ups with remaining time
C) 100 KBS ( 53,35) - Max Goblet Squats with remaining time
* 2 minute rest between each station *
