A) Front Squats
7-5-3-7-5-3
* The goal is to have the second wave be heavier than the first *
- THEN -
B) “ The Queen Of Hearts “
For Time:
30-20-10
Front Squats (135,95)
KBS (53,35)
“ SWEAT “
OTM x 25:
1) Max Goblet Squats
2) Max Shoulder Taps
3) Max KBS
4) Max Step-Ups (Weighted)
5) Rest
“ Mulan ”
A) 0:00 - 7:00
3 Rounds of:
20 SA DB Deadlifts
20 Jumping Lunges
- Then -
B) 7:00 - 14:00
2 Rounds of:
30 Goblet Squats
30 Jumping Lunges
- Then -
C) 14:00 - 21:00
40 SA Hang DB Squat Cleans
40 Jumping Lunges
“ Blue 42 “
AMRAP 20:
10 HR Push-Ups
20 Plank Pull Throughs
30 Goblet Squats
200m Odd Object Run
“Double Time”
AMRAP 5:
100 Double Unders
50 KBS (53,35)
- Max Goblet Squats
-REST 2 MINS-
AMRAP 5:
100 Double Unders
50 Goblet Squats (53,35)
-Max KBS
“UIM #3”
AMRAP 20:
20 Hand Release Push-Ups
30 Goblet Squats
40 Hand Release Push-Ups
50 Dumbbell Lunges
60 Hand Release Push-Ups
70 Suitcase Deadlifts
RX = 50/35
A) Pause Front Squat
Establish a moderate double for the day (:05 Pause in bottom)
THEN
B) “ Yeti ”
For Time:
2,000m Bike
- Into -
21-18-15-12-9-6-3 of:
KBS (53,35)
Goblet Squats (53,35)
” SWEAT ”
AMRAP 25:
1,000m Bike
5 KBS + 5 Odd Object Squats
1,000m Bike
10 KBS + 10 Odd Object Squats
1,000m Bike
15 KBS + 15 Odd Object Squats…..
** Continue to add 5 KBS and 5 Odd Object Squats until time is reached **
A) Push Press
4 x 5 ^
- Then -
B) “ Freakshow “
1000m Row
- Into -
21-15-9:
KBS (70,53)
Goblet Squats (70,53)
- Into -
800m Run
” SWEAT “
AMRAP 18
10 Burpees
20 Calorie Row
30 Goblet Squats
40 KBS
A) Strict Press
Establish a heavy 5
- THEN -
B) “Hogwarts”
AMRAP 15:
30/21 Calorie Bike
15 Kettlebell Swings (70/53)
30 AbMat Sit-ups
15 Goblet Squats (70/53)
“ SWEAT “
OTM X 25
A) Max Cals Assault Bike
B) Russian KBS
C) Abmat Sit-Up
D) Lunges
E) Rest
“Tabata Time”
8 rounds – :20 on / :10 off
Double Unders
Wall Balls (20,14)
KB SDHP (70,53)
Goblet Squat (70,53)
*1 minute of transition time*
" Twin Snakes "
Teams of 3
AMRAP 20:
50 Goblet Squats (70,53)
50 KBS (70,53)
50 Burpee Box Jump Overs (20")
* Two partners will be working on the AMRAP while partner three is rowing for max meters. Partners may switch at any time but someone must be rowing at all times.*
Score 1 - AMRAP Score
Score 2 - Total Meters
“Craic Pancakes”
Teams of 2:
4:00 Max Goblet Squats (70,53)
:30 Rest
4:00 Max Double Unders
:30 Rest
4:00 Max Meter Row
:30 Rest
4:00 Max Partner Over Burpees
" Turn Up Tabata "
Tabata of each of the following (8 rounds of :20 on / :10 Off):
A) Double Unders
B) Hanging Knee Raises
C) Burpees
D) Goblet Squats
“Craic Pancakes”
Teams of 2:
4:00 Max Goblet Squats (70,53)
:30 Rest
4:00 Max Double Unders :
30 Rest
4:00 Max Meter Row
:30 Rest
4:00 Max Partner Over Burpees
“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 Walking Lunge
