“Paradox of Choice” [TEAMS OF 3] AMRAP 30: Cal Bike After Every Switch On Bike: 5 Deadlifts (275/185) 1 Rope Climb (15′) FX: 185/125 RX: 225/155 RX+: ECHO: 275/185 |
Power Cleans Every 2:00 x 7 Sets 3 Power Cleans Building to 75% to 85% for final set of 3 * 3 Second Hold below The Knee * Build In Weight “Multipurpose” AMRAP 15: 15 Box Jumps 10 DB Front Rack Reverse Lunges 5 Pull-ups FX: 35s/25s; 20/18 RX: 50s/35s; 24/20; Burpee Pull up RX+: 50s/35s; 30/24; Strict |
“Total Whine” 10 Rounds: Minute 1: Calories Bike Minute 2: Row Calories Minute 3: Rest Score: Total Calories |
Front Squat Every 2:00 x 7 Sets Building to 75% to 85% for final set of 3 * 5 Second Negative * Build In Weight “Two 5 One” 30-20-10: Push Jerk Front Squat 400 Meter Run Time Cap: 18 Minutes FX: 75/65 RX: 95/65 RX+: 115/85 |
“Mind Eraser” [BENCHMARK] 10 Rounds For Time: 7 Power Cleans 7 Burpees 200 Meter Run Time Cap: 25 Minutes FX: 85/60 RX: 95/65 RX+: 135/95 |
Bench Press Every 2:00 x 7 Sets 3 Bench Press Building to 75% to 85% for final set of 3 * 5 Second Negative * Build In Weight “Threefold” 9 Double Dumbbell Push Press 30 Dus (45 SUs) 9 Toes to Bar 30 Dus (45 SUs) FX: 35s/25s; 45 SUs RX: 50s/35s RX+: 50s/35s; UB DUs *If you trip on the double unders, you start back and zero |
Back Squat Every 2:00 x 7 Sets Starting @50% increasing 5% each Set * Build In Weight “Stomping Ground” For Time: 30 Devil’s Cleans Every 2 Minutes [Starting at 0:00]: 200 Meter Run Time Cap: 18 Minutes FX: 35s/25s RX: 50s/35s |
“Connect The Dots” For Time: 10-9-8-7-6-5-4-3-2-1 Toes to Bar 200/180 Meter Row Directly Into… 20-18-16-14-12-10-8-6-4-2 Push-ups 200/180 Meter Row Time Cap: 35 Minutes FX: Leg raises RX: As written RX+: 10-8-6-4-2 Wall Walks |
Deadlift Every 2:00 x 7 Sets Starting @50% increasing 5% each Set “Mumbo Jumbo” AMRAP 1: 3 Deadlifts 50 DU (75 SU) Max Calories Bike AMRAP 2: 6 Deadlifts 50 DU (75 SU) Max Calories Bike AMRAP 3: 9 Deadlifts 50 DU (75 SU) Max Calories Bike AMRAP 4: 12 Deadlifts 50 DU (75 SU) Max Calories Bike AMRAP 5: 15 Deadlifts 50 DU (75 SU) Max Calories Bike FX: 185/125; 75 SU RX: 225/155 RX+: 275/185; ECHO |
| “Hold Up, Wait A Minute” 3 Rounds: 25 Burpees Over Rower 50 Wallballs (20/14) Into… 150/120 Calorie Row Performed As: 2 Minute Work 1 Minute Rest Time Cap: 35 Minutes FX: 14/10 RX: 20/14 RX+: 20/14 |