“Time Lord” AMRAP 30: 50 Pull-ups 100 Push-ups 150 Sit-ups Every 2 Minutes [Starting at 0:00]: 12/9 Cal Bike FX: Jhook Row RX: As Written RX+: C2B; ECHO |
Power Cleans Every 2:00 5-4-3-2-1-1-1 Start @70% Building Weight “Backhanded” [AMRAP 12]: 3 Rounds: 50 Double Unders 10 Power Cleans Directly Into… Max Rounds: 25 Double Unders 2-4-6-8-10… Lateral Burpee o/ Bar FX: 115/85 RX: 135/95 RX+: 155/105 |
DEADLIFT 5 minutes Technique Practice: 3 Position 2″ Deficit Deadlift Rx: 65/55 “Boat Race” [BENCHMARK] 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Time Cap: 25 Minutes REPEAT FROM 8/8/23 |
Bench Press Every 1:30 for 7 Sets 3 Bench Press Building to 80% + for final set of 3 “Party Foul” For Time: 120 Wallballs 120/100 Calorie Bike * Partition As Needed Time Cap: 18 Minutes FX: 14/10 RX: 20/14 RX+: 20/14; ECHO |
“Sleepy Hollow” 15 Rounds x AMRAP 2: [Partner 1] Max Rounds: 5 Box Jumps (24″/20″) 3 Toes to Bar 1 Deadlift (315/225) [Partner 2] Max Calorie Bike [Partner 3] Rest FX: 20″/18″; 185/125 RX: 24″/20″; 225/155 RX+: 24″/20″; 315/225 |
Front Squat Every 2:00 x 7 Sets 5-7 Building Sets of 3 Reps Building over 80% for final set of 3 * 3 Second Pause * Build In Weight “Shout!” 3 Rounds For Time: 500/450 Meter Row 21 KB Swings 12 Thrusters Time Cap: 18 Minutes FX: 35/26; 75/55 RX: 50/35; 95/65 RX+: 70/53; 115/85 |
“Bungee Jumping” On the 3:00 x 7 Rounds: 400 Meter Run 12 Burpees to Target Score: Slowest Round FX: Burpee RX: As Written RX+: 5 Burpee BMU |
Power Snatch Every 2:00 x 7 Sets 5-7 Building Sets of 3 Reps Building to 80% for final set of 3 * 3 Second Pause Below the knee * Build In Weight “Left Hanging” 42-30-18: DB Hang Snatches AbMat Sit-ups Calories Bike AbMat Sit-ups Time Cap: 18 Minutes FX: 35/25 RX: 50/35 RX+: 50/35; 21/15/9 GHDs; ECHO |
Well Rounded 10 Rounds For Time: 3 Clean and Jerks 200 Meter Run 1 Round of “Cindy” Time Cap: 27 Minutes FX: 115/85 RX: 135/95 RX+: 155/105 Cindy: 5 Pullups, 10 Pushups, 15 Air Squats |
Bench Press Every 2:00 x 7 Sets 5-7 Building Sets of 3 Reps Building over 80% for final set of 3 * 3 Second Pause * Build In Weight “Good Catch” For Time: 25-50-100-50-25 Double Unders 250 (225)-500(450)-1k(900)-500(450)-250(225) Meter Row Time Cap: 18 Minutes FX: 2:1 SU RX: As written RX+: Damper at 10 |