| “Heat Of The Moment” 4 Rounds For Time: 400 Meter Run 20 Burpee Pull-ups 25/20 Cal Bike Rest 1 Minute Between All Stations Time Cap: 40 Minutes FX: 10 Burpee Pull-Ups RX: As Written RX+: 7 BMU; 30/24 ECHO |
Strict Press
Every 2:00 for 7 Sets
3 Strict Press
* 3 Second Pause eye level while pressing
* Aim to Increase Weight From last time
“Dime A Dozen”
AMRAP 12:
9 Hang Power Cleans
6 Thrusters
30 Double Unders
FX: 75/55
RX: 95/65
RX+:115/85
Back Squat Every 2:00 x 7 Sets 3 Back Squats * 5 Second Negative * Aim to Increase Weight From last time “Smoke On The Water” 1 Round: 21 Push Press 21 Front Squats THEN 1,000/900 Meter Row 3 Rounds: 7 Push Press 7 Front Squats THEN 1,000/900 Meter Row 7 Rounds: 3 Push Press 3 Front Squats Time Cap: 18 Minutes FX: 75/55 RX: 95/65 RX+: 115/85 or HSPU |
“Gas Pedal” For Time: [Buy-In]: 200 Meter Farmers Carry 4 Rounds: 60 DU (90 SU) 25/20 Calorie Bike 15 T2B [Cash-Out]: 200 Meter Farmers Carry Time cap : 30 Minutes FX: 35s/25s; Leg Raises RX: 50s/35s RX+: 50s/35s; ECHO |
Power Cleans Every 2:00 for 7 Sets 1 Power Cleans + 2 Hang Cleans * From the ground, below, above the knee Starting around 60% 1 RM, Build up weight “To-Do List” On the Minute x 10: 15 Push-ups Max Power Cleans Rest 3 Minutes AMRAP 5: Max Calorie Row FX: 115/85 RX: 135/95 RX+: 155/105 |
“Kelly” [BENCHMARK] 5 Rounds For Time: 400 Meter Run 30 Wallballs 30 Box Jumps Time Cap: 40 Minutes REPEAT FROM 9/19/23 FX: 14/10; 20/18 RX: 20/14; 24/20 |
| Strict Press Every 2:00 For 7 Sets 3 Strict Press * 5 Second Negative * Aim to Increase Weight From Last time “Going Down Swinging” On the 3:00 x 6 Rounds: 12 Pull-ups 12/10 Cal Bike 12 Dumbbell Snatches FX: 35/25 RX: 50/35 RX+: 70/50, C2B |
“Team Ralph” [TEAMS OF 2] 4 Rounds For Time: 8 Deadlifts 16 Burpees 3 Rope Climbs (15′) 600 Meter Run Time Cap: 35 Minutes * Partner 1: 8-16-3 * Partner 2: 600 Meter Run * Switch When Partner 2 Returns FX: 185/125 RX: 225/155 RX+: 250/175 |
“Hansel & Grettel” AMRAP 30: 45 Burpee Box Jumps 45/36 Calorie Row 45 Clean & Jerks 45/36 Calorie Row FX: 20/18; 95/65 RX: 24/20; 115/85 RX+: 24/20; 135/95 |
Front Squat Every 1:30 for 7 Sets 3 Front Squats Building to 80%+ for final set of 3 * Build In Weight “Ripple Effect” 1-2-3-4-5-6-7-8-9-10: Front Squats 200 Meter Run Time Cap: 18 Minutes FX: 115/95 RX: 135/95 RX+: 155/105 |