Overhead Squats Every 2:00 x 3 Sets 3 OVH Squats * Same Weight Across * Aim For ~82% ”Isabel” 30 Power Snatches for time FX: 95/65 RX: 135/95 |
“This Little Piggy” 10 Rounds For Time: 12/9 Cal Bike 30 DU (45 SU) 8 T2B Time Cap: 30 Minutes FX: 45 SU; Leg Raises RX: As Written RX+: ECHO |
“Deadlifts” Every 2:00 x 3 Sets 3 Deadlifts * Same Weight Across * Aim For ~82% “Plus-Minus” For Time: 10-8-6-4-3-2 Power Cleans* 40-32-24-16-8 Hand Release Push-ups Time Cap: 18 Minutes FX: 115/85 RX: 135/95 RX+: 185/125 |
Push Jerk Every 2:00 x 3 Sets 3 Push Jerks * Same Weight Across * Aim For ~82% “Back to Back” AMRAP 12: 8 Push Press 4 Burpee Pull-ups 8 Back Lunges 4 Burpee Pull-ups FX: 95/65 RX: 115/75 RX+: HSPU |
Overhead Squat On the 2:00 x 3 Sets: 5 Overhead Squats * Same Weight Across * Aim For ~78% “Nacho Libre” AMRAP 9: 6 Front Squats 6 Push Jerks [Every Break]: 30 DUs (45 SUs) FX: 75/55; RX: 115/85 RX+: 135/95 |
“Toe to Toe” [TEAMS OF 2] AMRAP 3 x 10 Rounds: P1: 16 Toes to Bar P2: 16 Dumbbell Snatches Time Remaining: Max Calorie Team Row * One partner begins on toes to bar, the other on dumbbell snatches * Upon completion of that work, move to the rower and work through max calories as a team (one partner works at a time, switch out however) * The first partner done can advance to the rower * Partners alternate between toes to bar and dumbbell snatches each round (5x each station) * Score total row calories FX: 35/25; Leg Raises RX: 50/35 |
| “Down-And-Outer” 3 Rounds For Time: 60/50 Calorie Bike 50 Sit-ups 30 Hand Release Push-ups 100 Meter Farmers Carry Time Cap: 32 Minutes FX: 35s/20s RX: 50s/35s RX+: 50s/35s; 30 GHDs |
Deadlift On the 2:00 x 3 Sets: 5 Deadlifts * Same Weight Across * Aim For ~78% “Helen” 3 Rounds For Time: 400 Meter Run 21 Kettlebell Swings 12 Pull-ups Time Cap: 15 Minutes FX: 35/26; Jhook Row RX: 53/35 |
Push Jerk On the 2:00 x 3 Sets: 5 Push Jerks * Same Weight Across * Aim For ~78% “Landlocked” For Time: 500/450 Meter Row 30 Burpees Over Rower 1,000/900 Meter Row 30 Burpees Over Rower 500/450 Meter Row Time Cap: 18 Minutes RX: As Written RX+: Damper @ 10 |
“Chad” [HERO] For Time: 1,000 Box Step-ups (20″) FX: No Ruck RX: Weight Vest 20/14 RX+: 45/35 Ruck |