“ Socially Distant Van Damme “
A) From 0:00 - 6:00
30 Power Snatches (135,95)
- THEN -
B) From 6:00 - 12:00
30 Clean and Jerks (135,95)
- Then -
C) From 12:00 - 18:00
30 Thrusters (135,95)
- Then -
D) From 18:00 - 24:00
30 Ring Muscle-Ups
* * Athletes will choose ONE WEIGHT for all barbells * *
“ SWEAT “
AMRAP 25:
30 DB Push Press
15/12 Calorie Bike
200m Farmers Carry
15/12 Calorie Bike
30 DB Step-Ups
15/12 Calorie Bike
A) Back Squats
Establish a heavy 5 for the day
- THEN -
B) “ Flight of The Conchords ”
For Time:
10-20-30-40-50
Abmat Sit-Ups
Double Unders
1-2-3-4-5
Ring Muscle-Ups
” SWEAT ”
AMRAP 18:
5-10-15-20-25…..
Abmat Sit-Ups
Pull-Ups
Medball Squat Cleans
* 30 Double Unders After Each Round *
A) Overhead Squats
OTM x 10:
20 Double Unders + 3 OHS (From The Floor)
* Athletes may choose to ascend or stay at the same weight *
- THEN -
B) “ Chips Ahoy ”
For Time:
50/35 Calorie Assault Bike
40 TTB
30 Overhead Squats (115,85)
20 Front Rack Lunges (115,85)
” SWEAT ”
OTM X 24:
1) Assault Bike Calories
2) TTB
3) KB/DB Front Rack Lunges
4) Rest
“ Bane “
For Time:
40 HSPU
20 Ring Muscle Ups
- Into -
10 Rounds of “Macho Man” (185,135)
* 1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Jerks *
“ Spiced Up ”
AMRAP 16:
30 Shoulder To Overhead (135,95)
20 Bar Facing Burpees
10 Ring Muscle-Ups
” SWEAT ”
5 Rounds of:
1 Minute Max Machine Cals
1 Minute Max Plate To Overhead
1 Minute Max Burpees To Plate
1 Minute Rest
" Wet Floor “
AMRAP 20:
75 Wall Balls (20,14)
60/45 Calorie Row
45 TTB
30 Burpee BJO (24,20)
15 Ring Muscle-Ups
“ Bane “
For Time:
40 HSPU
20 Ring Muscle Ups
- Into -
10 Rounds of “Macho Man” (185,135)
* 1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Jerks *
" Van Damme "
For Time:
30 Power Snatches, 10 Ring Muscle-Ups
30 Power Clean and Jerks, 10 Ring Muscle-Ups
30 Thrusters, 10 Ring Muscle-Ups
Rx – 135/95
* 20 Minute Cap *
" Foresight "
AMRAP 18:
2 Ring MU
4 Strict HSPU
8 Hang Snatch (95,65)
“Salsa Verde”
AMRAP 15:
5 Ring Muscle-ups
10 Power Cleans (135/95#)
25 Wallballs (20/14#)
