A) Back Squat
On The 3:00 x 5 (15:00)
5-4-3-2-1 ^
- THEN -
B) ” Short Circuit ”
For Time:
2,000m Assault Bike
- Into -
40-30-20 Abmat Sit-Ups
20-30-40 Russian KBS (70,53)
” SWEAT “
AMRAP 20:
2,000m Assault Bike
30 Russian KBS
200m Run
30 Abmat Sit-Ups
“ SWEAT ”
AMRAP 18:
200m Run
25 Plate To Overhead
25 Overhead Plate Lunges
25 Abmat Sit-Ups
A) Back Squat
Build to a Heavy Set of 5
B) “Water Country”
Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set
Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set
“ SWEAT ”
Full Tabatas for each of the following:
A) Jumping Lunges
B) Hollow Rocks
C) Calorie Row
D) Abmat Sit-Ups
E) Weighted Step-Ups
* Rest 1 Minute Between Full Tabatas *
A) “ Back Squat ”
5 x 8^
- THEN -
B) “ The Iron Throne ”
For Time:
10-9-8-7-6-5-4-3-2-1
Front Rack Lunges
1-2-3-4-5-6-7-8-9-10
Burpees
“ SWEAT ”
AMRAP 25:
20 Hollow Rocks
30 Jump Squats
40 Russian KBS
50 Double Unders
A) Back Squat
5 x 5 ^
- Then -
B) “After Hours”
21-18-15-12-9-6-3
Russian Kettlebell Swings (70/53)
After Each Round:
15 AbMat Sit-ups
30 Double Unders
A) Back Squat
10-8-6-4-2^
- Then -
B) "POWER STEERING"
For Time:
3 Rounds:
50 Air Squats
15/12 Calorie Row
9 Hang Power Cleans (205/145)
A) Back Squat
20 Minutes to Establish a Heavy Single
* 75% of this Heavy Single will be our max weight for "Everest" *
- THEN -
B) " Everest "
For Time:
21 Back Squats, 21 Strict Handstand Pushups
15 Back Squats, 15 Strict Handstand Pushups
9 Back Squats, 9 Strict Handstand Pushups
RX = 315/225
Time Cap – 15:00
" SWEAT "
AMRAP 20:
30 Russian KBS (70,53)
30 Abmat Sit-Ups
30 Calorie Row
30 Goblet Squats (70,53)
“50-50”
Teams of 2:
AMRAP 7:
35 Push Press (135/95)
35 Push Press (155/105)
AMRAP Push Press (185/135)
- rest 3 minutes -
AMRAP 7:
35 Back Squats (155/105)
35 Back Squats (185/135)
AMRAP Back Squats (225/155)
- rest 3 minutes -
AMRAP 7:
35 Hang Power Cleans (135/95)
35 Hang Power Cleans (155/105)
AMRAP Hang Power Cleans (185/135)
" SWEAT "
Tabata of each of the following (8 rounds of :20 on / :10 Off):
A) Wall Balls
B) Burpees
C) V-Ups
D) OH Plate Lunge
*Rest 1 Minute Between Stations*
A) Back Squat
8-4-8-4-8-4^
- Then -
B) " Autobahn "
For Time:
150 KBS (53,35)
*EMOM 5 Burpees*
" Sunday Strength "
Back Squat = 10-5-10-5-10-5
-Ascend on the 5's
-Across on the 10's
" Sunday Strength "
Back Squat Wave = 3-1-3-1-3-1
* Across on the sets of 3
* Ascend on the sets of 1
" Sunday Strength "
Pausing Back Squat - 10 X 2^ (3 sec Hold)
- THEN -
“Midline”
3 rounds, not for time:
40 AbMat Sit-Ups
40 PVC Good Mornings
:40 Hollow Hold
" Sunday Strength "
Back Squat - 5 x 10^
- Then -
" Oxygen "
For Time:
25 Burpees
50 KBS (53,35)
25 Burpees
" ! PUMP DAY ! "
Back Squat - Establish a Heavy 5 in 5 Ascending sets
" Sunday Strength "
Back Squats - Recovery = 3x5 @ 60% of 5 Rep
- Then -
Deadlift - Establish a 5 Rep Heavy
" ! Pump Day !"
Back Squats - Recovery = 3x5 @ 60% of 5 Rep
- Then -
Push Press = 10-8-6-4-2
" Sunday Strength "
Back Squat - Establish a heavy 5 in 5 sets
