A) Push Press
Build to a Heavy Set of 3
- Then -
B) “Sim City”
For Time:
21 Push Presses (115/85)
5 Rounds of “Work”
15 Push Presses (115/85)
3 Rounds of “Work”
9 Push Presses (115/85)
1 Rounds of “Work”
***1 Round of Work: ***
5 Strict Pull-ups
10 Russian KBS (70,53)
15 Abmat Sit-Ups
”SWEAT”
OTM x 24 (:50on / :10off)
A) DB Push Press
B) Abmat Sit-Ups
C) KBS
D) Strict Pull-Ups / Ring Rows
A) Power Clean
OTM x 10:
20 Double Unders + 2 TnG Power Cleans
* Athletes may choose to build or stay across during the 10 minutes *
- THEN -
B) “Point Break”
AMRAP 15:
5 Strict Pull-ups
10 Alternating Single Dumbbell Hang Clean and Jerks (50/35)
15 AbMat Sit-ups
” SWEAT ”
AMRAP 20:
10 Pull-Ups
15 Single DB Box Step-Ups
20 Single DB Clean and Jerks (10R / 10L )
25 Abmat Sit-Ups
“Swole Cycle” (All Classes)
Tabata: 8 Rounds of 20 Seconds On / :10 Seconds Off
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories
Tabata: 8 Rounds of 20 Seconds On, 10 Seconds Off
** There will be no kipping today **
- Rest 1:00 Between Each Tabata -
“ The Purge ” (All Classes)
AMRAP 20:
400m Run
Max Set Strict Pull-Ups
400m Run
Max Set Strict HSPU
* Score = Total Reps *
“ Wildlings ”
AMRAP 20:
5 Strict Pull-Ups
10 Push-Ups
20 Abmat Sit-Ups
40 Air Squats
80 Double Unders
* All Classes *
