“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 |
Thrusters 10 Minutes 3 Sets: 12 Thrusters * Build In Weight To Technical Failure 55%-65% if athletes know their 1RM “Cakewalk” For Time: 40-30-20-10 Wallballs 400 Meter Med-Ball Run FX: 14/10 RX: 20/14 RX+: 30/20 |
“Rhubarb” 5 Rounds For Time: 40 Sit-ups 30 Push-ups 20 Pull-ups 20/18 Cal Bike Time Cap: 40 Mins FX: Jhook Row RX: As Written RX+: 20 GHD, C2B, ECHO |
Power Cleans 10 Minutes 3 Sets: 12 Power Cleans * Build In Weight To Technical Failure 55%-65% if athletes know their 1RM “PEMDAS” AMRAP 8: 1-2-3-4… Power Cleans Burpee Box Jumps FX: 115/85; 20/18 RX: 155/105; 24/20 RX+: 185/125; 30/24 |
“4 Real” 5 Rounds x AMRAP 4: 30/24 Calorie Bike 20 Kettlebell Swings Max Wall Walk Rest 4 Mins Between Rounds FX: 35/26 RX: 53/35 RX+: 70/53 |
Front Rack Lunges 12 Minutes 3 Sets: 12 Front Rack Lunges * 6 Reps Each Leg * Build In Weight To Technical Failure 55-56% of Your Front Squat “Heads or Tails” AMRAP 12: 6 Dumbbell Snatches (R) 6 Dumbbell Goblet Reverse Lunges 6 Dumbbell Snatches (L) 6 Dumbbell Goblet Reverse Lunges 30 DUs (45 SU) FX: 35/20 RX: 50/35 RX+: 70/53 |
“Cleaning Crew” [TEAMS OF 3] AMRAP 25: 90/75 Calorie Row, 60 Clean & Jerks 90/75 Calorie Row, 45 Clean & Jerks 90/75 Calorie Row, 30 Clean & Jerks 90/75 Calorie Row, Max Clean & Jerks Round 1: (115/85) Round 2: (135/95) Round 3: (155/105) Round 4: (185/135) FX:(75/55), (95/65), (115/85), (135/95) RX: As Written |
Front Squat 18 Min to Establish 1 RM Front Squat “Backup Plan” For Time: 45 (30)* Front Squats 45 (30)* Pull-ups Directly Into…. 400 Meter Farmers Carry * Partition Part 1 However FX: 35s/25s; 115/85; Jhook Row RX: 50s/35s; 135/95; C2B RX+: 50s/35s; (*)185/125; (*)BMU |
Fortitude [Benchmark] On the Minute x 30: 1 Minute Row Calories 1 Minute Burpees |