“Goblet Of Fire”
AMRAP 20:
40 AbMat Sit-ups
30/24 Calorie Bike
20 KB Goblet Reverse Lunges
10 KB Push Jerks (R)
10 KB Push Jerks (L)
FX: 35/26
RX: 53/35
RX+: GHD; 53/35; ECHO
Power Clean
Max Repetitions of Power Cleans @ 80%
* To Technical Failure
“Super Size”
5 Rounds For Time:
10 Power Cleans (155/105)
10 Burpee Box Jumps (24″/20″)
Time Cap: 15 Minutes
FX: 115/85; 20/18
RX: 135/95; 24/20
RX+: 155/105; 24/20
“Teeter-Totter”
For Time:
500/450 Meter Row
400 Meter Run
30 Thrusters
Rest 4 Minutes
500/450 Meter Row
400 Meter Run
20 Thrusters
Rest 4 Minutes
500/450 Meter Row
400 Meter Run
10 Thrusters
Time Cap: 30 Minutes
FX: 45/35; 75/55; 95/65
RX: 75/55; 95/65; 115/85
RX+: 95/65; 135/95; 155/105
Bench Press
Max Repetitions of Bench Press @ 80%
* To Technical Failure
“Lucky Devil”
For Time:
80/60 Calorie Bike
50 Toes to Bar
50 SA Devil’s Press
* Partition However You’d Like
Time Cap 18:00
FX: 35/25
RX: 50/35
RX+: ECHO, 70/50
“Severin” 2.0
[HERO]
10 Rounds:
5 Strict Pull-ups
10 Hand Release Push-ups
400m Run
Time Cap: 45 Minutes
RX: As Written
RX+: 20/14 Weight Vest
17 Minutes to Establish Max Repetitions of Back Squats @90% To Technical Failure
“Have A Ball”
On the 3:00 x 5 Rounds:
50-40-30-20-10 Wallballs
Max Calorie Row
FX: 14/10
RX: 20/14
“Rope Toe”
For Time:
30-20-10 Toes to Bar
25/20 Cal Bike
Directly Into…
3-2-1 Rope Climbs (15′)
30/24 Cal Row
Time Cap: 30 Minutes
FX: Leg Raises; 2:1 RC RX: As Written
RX+: ECHO
17 Minutes Deadlift
Max Repetitions of Deadlifts @90% To Technical Failure
“Power-Up”
10 Rounds For Time:
200 Meter Run
10-1 Power Cleans
Time Cap: 18 Minutes
FX: 115/85
RX: 135/95
RX+: 155/105
“The Admiral” 2.0
[BENCHMARK]
3 Rounds For Time:
20 Burpee Pull-ups
20 Front Squats
20 Box Jumps
Time Cap: 25 Minutes
FX: 115/85; 20″/18″
RX: 155/105; 24″/20″
RX+: 185/125; 24″/20″
Strength
12 Minutes to Establish Max Repetitions of:
Strict Press @90% To Technical Failure
“Only Fools Rush In”
AMRAP 15
3 Wall Walks
15/12 Cal Bike
10 Hang Power Snatches
FX: 75/55
RX: 95/65
RX+: 115/75; ECHO