A) Back Squat
5 x 3^
- Performed on the 2:00 -
- THEN -
B) “Giant Unicorn”
With a 14:00 Clock
1,000m / 750m Row
30 Back Squats (155/105)
50 Abmat Sit-Ups
- Row Max Meters in remaining time
“ SWEAT “
For Time:
40-30-20-10-5 of:
Medball Squat Clean (20,10)
Burpee Over Med Ball
Medball Sit-Up (Same Weight as Medball SqCl)
" Go The Distance " (All Classes)
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*
" Go The Distance " ( All Classes )
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*
" Go The Distance "
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*
A) With a running clock, establish heavy singles at each of the three lifts below:
- Minutes 0:00 – 5:00 – 1-Rep Strict Press
- Minutes 5:00 – 13:00 – 1-Rep Push Jerk
- Minutes 13:00 – 21:00 – 1-Rep Split Jerk
- THEN -
B) Time Trial Row
- 2,000m Time Trial
" SWEAT "
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*
" Go The Distance "
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*
" 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
" Go The Distance "
Teams of 3:
AMRAP 35:
- Max Meter Row
*Teams alternate every 300m*
" Tip Top Tabata "
8 Rounds of :20 on / :10 Rest for each of the following
- Bear Crawls....Grrrr
- Max Meters Row
- V-Ups
- KBS (53,35)
“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
"Gymnasty Tabata Attack"
(8 Rounds of 20 Seconds of Work 10 Seconds of Rest)
- HSPU
- Max Meter Row
- Pistols
- V-Ups
*Rest 1 minute between rounds*
“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
