banglim

Front Squat

On the 3:00 x 3 Sets:

5 Front Squats

* Start First Working Set at 78% & Build To Heavy

“Flash Flood”

2 Rounds:

400 Meter Run

21 Thrusters

Time Cap: 10 Minutes

FX: 45/35

RX: 75/55

RX+: 95/65

“Problematic”

For Total Reps:

3:00 on / 3:00 off (Each Station)

1. Calorie Row

2. Burpee Box Jumps

3. Shuttle Runs

4. Rope Climbs (15′)

5. Calorie Bike

FX: 20/18; 2:1 RC

RX: 24/20

RX+: 24/20; ECHO

Squat Clean

18-20 min to Establish 1RM

“AMRAP10”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

6-9-12… T2B

FX: 95/65; Leg Raises

RX: 115/85

RX+: 135/95

“Escalation Clause”

[TEAMS OF 2]

AMRAP 3:

20 DU (30 SU), 10 Sit-ups (Each)

Max Calorie Bike

AMRAP 4:

40 DU (60 SU), 20 Sit-ups (Each)

Max Calorie Bike

AMRAP 5:

60 DU (90 SU), 30 Sit-ups (Each)

Max Calorie Bike

AMRAP 6:

80 DU (120 SU), 40 Sit-ups (Each)

Max Calorie Bike

AMRAP 7:

100 DU (150), 50 Sit-ups (Each)

Max Calorie Bike

* 1 Athlete Works On Bike At A Time

FX: SU

RX: As Written

RX+: GHD; ECHO

Eddie Smurphy

800m Run

2 Rounds

__ Pullups

__ Pushups

__ Air Squats

800m Run

Time Cap: 25 Mins

*Partition if needed, put in comments

Fx: 40,50,60 respectively

Rx/Rx+: 50/75/100 respectively

Bench Press

18-20 min to Establish 1RM

“2K Row”

2,000 Meter Row

Time Cap: 12 minutes

“Bicep Curl 21s”

3 Rounds

7 Bottom to Half

7 Half to Top

7 Full Range

Rest 1 min

RX: Empty Barbell

Overhead Squat

18-20 min to Establish 1RM

“Kriss Kross”

BUY IN:

250 Crossover

AMRAP 10:

10-20-30….

Alt DB Snatches

Overhead Squats

FX: 35/25; 65/45,375 singles

RX: 50/35; 75/55

RX+: 70/50; 95/65, Crossover

“Full Body Day”

4 Rounds

10/8 Cal Bike

40ft Handstand Walk

10 Pistols

4 Bar MU

Time Cap: 18 min

Fx: 4 Wall Walks; 2:1 Air Squats, Burpee Pull-up

RX: As Written

RX+: RMU; ECHO

TEAM EMILY

[TEAMS OF 2]

10 Rounds For Time:

30 Double Unders

15 Pull-ups

30 Air Squats

100 Meter Sprint

*Switch After Full Rounds (5 Each)

Time Cap: 35 Minutes

FX: Ring Rows; 45 SU

RX: AS Written

RX+: C2B

Squat Clean

On the 2:00 x 5 Sets:

2 Squat Cleans > 85%

* Same Weight Across

“Open Workout 13.4”

AMRAP 7:

3 Clean & Jerks

3 Toes to Bar

6 Clean & Jerks

6 Toes to Bar

9 Clean & Jerks

9 Toes to Bar …

Add 3 Reps Every Round

‍FX: 95/65; Leg Raises

RX: 115/85

RX+: 135/95