Bench Press Every 1:30 for 7 Sets: 3 Bench Press * 5 Second Negative * Aim to Increase Weight From 8/12/24 “Over When It’s Over” For Time: 20 Burpee Pull-up 40 Power Cleans 80 Push Ups * Partition However You’d Like Time cap: 14 minutes FX: 95/65; RX: 115/85; RX+: 20 BMU; 135/95; |
“Team Jack” [TEAMS OF 2] AMRAP 20: 10 Push Press 10 KB Swings 10 Box Jumps * Alternate stations with partner FX: 75/55; 26/18; 20/18 RX: 95/65; 35/26; 24/20 RX+: 115/85; 53/35; 24/20 Individual Version Also Available |
Back Squat In an 18 minute window, find a one rep max back squat 1 Back Squat Mile Run For Time: 1 Mile Run Time Cap: 12 Minutes |
“Roaring Twenties” On the 2:00 x 10 Rounds: 15 AbMat Sit-ups 10-1 Lateral Rower Burpees Max Calorie Row * Score Total Calories FX: 10 Abmat Sit-ups RX: As Written RX+: 10 GHDs Durante Core 2 rounds for quality 10 Hollow Rocks 10 V-Ups 10 Tuck ups 10 second Hollow Hold |
Power Clean In 16:00 Window Establish a 1 RM Grace 30 Clean and Jerks for time FX: 95/65 RX 135/95 |
“Parti Time” For Time: 300 DU (450 SU) 2 Mile Run 100 T2B * Partition However You’d Like Time Cap: 40 Minute FX: Leg Raises |
“Team Small” [TEAMS OF 2] 3 Rounds For Time: 1,000 Meter Row 50 Burpees 50 Box Jumps 800 Meter Team Run Time Cap: 45 Minutes * One rower per team * Split row, burpees, and box jumps as you’d like * Run together (first partner back can start rowing) FX: 20/18 RX: 24/20 RX+: 30/24 |
| Back Squat Every 2:00 for 7 Sets 3 back Squats * 3 Second Pause * Aim to Increase Weight From 8/2/24 “Same Ole Story” EMOM5: 10 Wallballs Max Hang Power Snatches (W1) -Rest 1 Minute- EMOM4: 10 Wallballs Max Power Snatches(W2) -Rest 1 Minute- EMOM3: 10 Wallballs Max Squat Snatches FX: 14/10; 45/35; 75/55; 95/65 RX: 20/14; 75/55; 95/65; 115/85 RX+: 20/14; 95/65; 115/85; 135/95 |
| “Prohibition” AMRAP 20: 200 Meter Run Max Unbroken Toes to Bar 200 Meter Run Max Unbroken Push-ups * Score Total Reps FX: Leg Raises RX: As Written RX+: HSPU |
Power Clean Every 2:00 for 7 Sets 1 Power clean, 1 Squat Clean, 1 Front Squat “9/11” For Time: 2,001 Meter Row 110 Single DB Box Step-ups Time Cap: 20 Minutes FX: 35/25; 20/18 RX 50/35 24/20 |