“Bob The Builder” On the 3:00 x 7 Rounds: 400 Meter Run 12 Pull-ups FX: Jhook Row or Renegade Row RX: As Written RX+: C2B or 5 BMU 400 M Run = 8 x 50 Down and Back |
“STRICT PRESS” Every 2:30 x 3 Sets: 10 Strict Press Aim for ~60-70% of 1RM * Build In Weight To Technical Failure THE GOOD LIFE [BENCHMARK] 3 Rounds For Time: 500 Meter Row 12 Burpees 21 Box Jumps Time Cap: 16 Minutes FX: 20/18 RX: 24/20 RX+: 4 WallWalks; 20 Pistols (10 one leg before alt)) |
“FRONT SQUAT” Every 2:30 x 3 Sets: 10 Front Squats Aim for ~60-70% of 1RM * Build In Weight To Technical Failure “Fasten Your Seatbelts” AMRAP 7: 30 Toes to Bar 30 Front Rack Reverse Lunges (KB Hang) Max Calorie Bike Directly Into…. AMRAP 5: 20 Toes to Bar 20 Front Rack Reverse Lunges (Front KB) Max Calorie Bike Directly Into…. AMRAP 3: 10 Toes to Bar 10 Front Rack Reverse Lunges (KB OVH) Max Calorie Bike FX: 75/55 RX: 115/85 RX+: 53s/35s KB; ECHO |
“My Little Friend” [TEAM VERSION] TEAMS OF 3 [AMRAP 30]: 60-90-120: Calories Bike (50-75-100) Double Unders (Each) Barbell Reps Round 1: 60 Clean & Jerks (135/95) Round 2: 90 Snatches (115/85) Round 3: Max Thrusters (95/65) * FFF Calories: 48-72-96 * FMM Calories: 56-84-112 * FFM Calories: 52-78-104 FX: 115/85; 95/65; 75/55 RX: 135/95; 115/85; 95/65 |
“Bench Press” Every 3:00 x 3 Sets: 5 Bench Press – Rest 20 Seconds – 3 Lying Medball Chest Throws (14/10) * Build In Weight To Technical Failure * Aim for ~75-80% * Rest 2-3 Minutes Between Sets “Trophies” AMRAP 15: Max Unbroken Strict Pull-ups 40 Air Squats Max Unbroken Push-ups 40 Air Squats Score: Total reps of pull-ups and push-ups. FX: Jhook Rows RX: As Written RX+: BMU; HSPU |
“Oil & Water” Deadlift 3 Sets: 5 Deadlifts * Build In Weight To Technical Failure “Unhinged” For Time: 21-15-9 Deadlifts 42-30-18 Box Jumps 63-45-27 AbMat Sit-ups Time Cap: 18 Minutes FX: 115/85; 20/18 RX: 155/105; 24/20 RX+: 225/155; 24/20: GHDs Same as BJ |
“Oil & Water” 3 Rounds x AMRAP 5: 30/24 Calorie Row 15 Burpees 30 Wallballs 15 Burpees * Rest 5 Minutes Between Rounds * Pick-up Where You Left Off FX: 14/10 RX: 20/14 RX+: 30/20, 20 WB; 10 Wall Walks (No Burpees) |
Strict Pull Ups Every 2:00 Min x 3 Sets Weighted Strict Pull-up 3 Sets: 5 Weighted Strict Pull-ups * Build In Weight To Technical Failure “Regional Manager” 10 Rounds For Time: 8 Shuttle Runs (25 Feet X 2) 1 Rope Climb (15′) Time Cap: 18 Minutes FX: 2:1 RC RX: As Written RX+: Legless |
“Back Squat” Every 3:00 Min x 3 Sets: 5 Back Squats – Rest 20 Seconds – 3 DB Squat Jumps 50/35 * Build In Weight To Technical Failure *Aim for ~75-80% of 1RM *Rest 2-3 Minutes Between Sets “Macho Man V2” On the Minute x 10: 3 Power Cleans 3 Front Squats 3 Push Jerks *If you missed a Round rest the next one Score = Full Rounds FX: 115/85 RX: 135/95 RX+: 155/105 |
“Cruella De Vil” [TEAM VERSION] 4 Rounds For Time: P1: 500/450 Meter Row P2: 200 Meter Farmers Carry P2: 500/450 Meter Row P1: 200 Meter Farmers Carry Together: 16 Synchro Single Arm Devil’s Press Time Cap: 30 Minutes FX: 35/20 RX: 50/35 |