“ Do Not Enter “ (All Classes)
For Time:
4,000m Assault Bike
- Into -
15 Rounds of:
4 Single Arm Plank Row (2R / 2L)
8 Push-Ups (Not HR)
12 Air Squats
- Into -
4,000m Assault Bike
* Athletes May wear a vest *
“ Moana ”
AMRAP 12:
24 Alt DB Hang Snatch
24 Alt Jumping Lunges
24 Abmat Sit-Ups
- Rest 3:00 -
AMRAP 8:
1-2-3-4-5-6…
HR Push-Up
Plank Pull Through
Continue to add 1 rep per round until time is reached
“ King Push ”
2 Rounds for Max Reps
AMRAP 2:
10 Burpees
20 Jump Squats
Max HSPU
- 1 Min Rest -
AMRAP 2:
10 Burpees
20 Jump Squats
Max HR Push-Ups
- 1 Min Rest -
AMRAP 2:
10 Burpees
20 Jump Squats
Max Push-Ups
- Rest 1 Min -
“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
“ 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
A) Front Squat
- 5 x 7^ (Working between 60-75% of 1RM)
- Then -
B) " Teddy Ruxpin "
2 Rounds of:
3 Minute Max Cal Row
2 Minute Max HR Push-Up
1 Minute Abmat Sit-Up
* Rest 2 Minutes Between Rounds *
" SWEAT " (6AM, 9AM, 6PM)
4 Rounds Of:
2:00 Max Burpees to Plate
1:30 Max Russian KBS
1:00 Max Plate Ground To Overhead
:30 Shoulder Taps
* Rest 2 Minutes Between Full Rounds *
