“Stone Cold” For Time: 100/80 Cal Bike 2,000/1,800 Meter Row 100 Shuttle Runs (10 Meters) Performed As: 2 Minutes On 1 Minute Off Time Cap: 42 Minutes *Alternate Equipment if needed |
“Power Cleans” 2:30 x 3 Sets: 8 Power Cleans * Build In Weight To Technical Failure Aim for ~65-75% of 1RM “Breaking News” 5 Rounds: 30 Double Unders 10 Unbroken Power Cleans* Directly Into…. 5 Rounds: 30 Double Unders 10 Burpees* [Every Power Clean Break]: Add 10 Second Penalty to your score Time Cap: 18 Minutes FX: 95/65 RX: 115/85 RX+: 135/95 and Bar Facing Burpees FX: Inch Worms RX: As Written RX+: 30 GHD’s |
Front Rack Lunges 2:30 x 3 Sets: 8 Front Rack Lunges * 4 Reps Each Leg * Build In Weight To Technical Failure 60-65% of Your Front Squat “Control+Alt+Delete” AMRAP 12: 8 Alternating Dumbbell Snatches 6 Toes to Bar 4 Double Dumbbell Box Step-ups FX: 35s/25s; 20″/18″ RX: 50s/35s; 20″ Everyone RX+: 50s/35s; 24″/20″ |
“Bench Press” Every 2:30 x 3 Sets: Aim for ~80-85% of 1RM 3 Bench Press * Build In Weight To Technical Failure “Brownie Points” [TEAMS OF 3] On the 6:00 x 3 Rounds: 50 Synchro Sit-ups “X” Bodyweight Reps Max Calorie Team Row Pick One: A) 30 Push-ups B) 15 Burpees C) 10 Wall Walks FX: Inch Worms RX: As Written RX+: 30 GHD’s |
“Deadlifts” Every 2:30 x 3 Sets: 3 Deadlifts – Rest 20 Seconds – 2 Max Distance Broad Jumps * Build In Weight To Technical Failure * Aim for ~80-85% of 1RM * Rest 2-3 Minutes Between Sets “Opposites Attract” For Time: 1-10 Power Cleans 10-1 Front Squats Time Cap: 15 Minutes FX: 115/85 RX: 155/105 RX+: Just 50 Power Cleans 225/155 400 M = 8 Shuttle Runs Shuttle Runs: 50ft Down and Back RX+: 30/20 |
“Toss Up” 4 Rounds x AMRAP 4: Buy-In: 400 Meter Run Max Rounds… 12 Push Press 21 Box Jumps * Rest 4 Minutes Between Rounds * Pick-up Where You Left Off Inside * Score: Total Rounds + Reps FX: 75/55; 20″/18″ RX: 95/65; 24″/20″ RX+: 135/95; 24″/20″ 400 M = 8 Shuttle Runs Shuttle Runs: 50ft Down and Back RX+: 30/20 |
Strict Pull Ups
Every 2:30 x 3 Sets:
Weighted Strict Pull-up
3 Sets:
3 Weighted Strict Pull-ups
– Rest 20 Seconds –
3 Kneeling Medball Slams
* Build In Weight To Technical Failure
* Heavier that last week
“The Shredder”
For Time:
40/32 Cal Bike
40 Pull-ups
30/24 Cal Bike
30 SA Dumbbell Snatches
20/16 Cal Bike
200 Meter Farmers Carry*
10/8 Cal Bike
100 Double Unders
Time Cap: 18 Minutes
FX: 35’s/25’s
RX: 50’s/35’s
RX+: 70/50, C2B, *HS Walk, ECHO
BACK SQUAT Every 2:30 x 3 Sets: 3 Back Squats Aim for ~80-85% of 1RM * Build In Weight To Technical Failure “Abandon Ship” AMRAP 5: 50/40 Calorie Row Max Wallballs AMRAP 4: 40/32 Calorie Row Max Wallballs AMRAP 3: 30/24 Calorie Row Max Wallballs AMRAP 2: 20/16 Calorie Row Max Wallballs AMRAP 1: 10/8 Calorie Row Max Wallballs FX: 14/10 RX: 20/14 RX+: 30/20 |
[Marston (AMRAP – Rounds and Reps) AMRAP 20: 1 Deadlift 10 Toes to Bar 15 Bar-Facing Burpees FX: 205/145; Knee or Leg Raises RX: 275/185 RX+: 365/245 |
“Grab And Go” [TEAM VERSION] [On the 0:00] 15 Rope Climbs 90 Hang Power Cleans Max Calorie Bike [On the 9:00] 15 Rope Climbs 60 Hang Power Cleans Max Calorie Bike [On the 18:00-27:00] 15 Rope Climbs 30 Hang Power Cleans Max Calorie Bike FX: 95/65, 115/85, 135/95 RX: 115/85, 135/95, 155,105 RX+: 135/95, 155/105, 185/125; ECHO |