A) Shoulder To Overhead Complex
5 Ascending Sets of:
3 Strict Press + 6 Push Press ^
- Then -
B) " Pancakes "
For Time:
50/35 Cal Row
25 Burpee Box Jump Overs (20")
SWEAT CLASS ( 6AM, 9AM, 6PM )
" Perspiration "
5 Rounds Of:
A) 1 Minute Max Cal Row
B) 1 Minute Max Box Jump Overs (20")
C) 1 Minute Max Burpees
D) 1 Minute Max Double / Single Unders
E) 1 Minute Rest
"Pinheads"
Teams of 3
AMRAP 22:
75 Wall Balls (20, 14)
50 Kettlebell Swings (70, 53)
25 Burpee Box Jumps (20")
*One Athlete Rowing At All Times*
“ Stroke of Genius ”
Teams of 2
2 Rounds of:
3:00 Row for Calories
3:00 Thrusters (95/65)
3:00 Burpee Box Jump Overs (20")
1:00 Rest
“ Slap Happy A "
In a 5:00 Window…
100 Double-Under Buy-In
- In Remaining Time -
AMRAP:
12 Front Squats (115/85)
4 Burpee Box Jump Overs (24/20)
Rest 5:00
“Slap Happy B "
In a 5:00 Window…
100 Double-Under Buy-In
- In Remaining Time -
AMRAP:
8 Front Squats (135,95)
4 Burpee Box Jump Overs (24/20)
Rest 5:00
" Slap Happy C "
In a 5:00 Window…
100 Double-Under Buy-In
- In Remaining Time -
AMRAP:
4 Front Squats (155,105)
4 Burpee Box Jump Overs (24/20)
" Dilly Dilly "
Teams of 2:
AMRAP 20:
4 Power Snatch (135,95)
8 Box Jump Overs (24,20)
12 Wall Balls (20,14)
* Partners will complete full rounds then switch*
" Sunburn "
For Time
800m Run
20 Burpee Box Jump Overs (20")
100 Double Unders
20 Burpee Box Jump Overs (20")
800m Run
“Pirate’s Booty”
On the Minute x 21:
Minute 1 – 15/12 Calorie Row
Minute 2 – 15 Box Jump Overs (24″/20″)
Minute 3 – 15 Medball Squat Cleans (20/14)
Workout 17.1
For time:
10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches
15 burpee box jump-overs
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs
RX = 50/35
