Strict Press
Every 2:00 x 7 Sets
Starting @50% increasing 5% each Set
“Frosted Flakes”
For Time:
1,000 Meter Run
50 Pull-ups
30 Power Cleans
Time Cap: 18 Minutes
FX: 115/85
RX: 135/95
RX+: 155/105; C2B
“Working For The Weekend” [TEAMS OF 3] AMRAP 7: 30 Power Snatches 15 Rope Climbs Max Calorie Bike AMRAP 6: 24 Power Snatches 12 Rope Climbs Max Calorie Bike AMRAP 5: 18 Power Snatches 9 Rope Climbs Max Calorie Bike AMRAP 4: 12 Power Snatches 6 Rope Climbs Max Calorie Bike AMRAP 3: 6 Power Snatches 3 Rope Climbs Max Calorie Bike *One Athlete Working at a Time FX: 75/55 RX: 95/65 RX+: 115/85 |
Back Squat On the 3:00 x 3 Sets: 3 Back Squats * 3 Second Pause * Build In Weight, Beat last week Score “Ballin” For Time: 800 Meter Run, 40 Wallballs 600 Meter Run, 30 Wallballs 400 Meter Run, 20 Wallballs 200 Meter Run, 10 Wallballs Time Cap: 18 Minutes FX: 14/10 RX: 20/14 RX+: 30/20 |
Back Squat On the 3:00 x 3 Sets: 3 Back Squats * 3 Second Pause * Build In Weight, Beat last week Score “Ballin” For Time: 800 Meter Run, 40 Wallballs 600 Meter Run, 30 Wallballs 400 Meter Run, 20 Wallballs 200 Meter Run, 10 Wallballs Time Cap: 18 Minutes FX: 14/10 RX: 20/14 RX+: 30/20 |
“Lost In Translation” 5 Rounds For Time: 40 DU (60 SU) 30 Sit-ups 20 Push-ups 25/20 Cal Bike* (1000/900 Meter Bikerg) Time Cap: 30 Minutes FX: 60 SU RX: ECHO RX+: 15 GHDs; *50s/35s Lunges |
Deadlift On the 3:00 x 3 Sets: 3 Deadlifts * 3 Second Pause * Build In Weight, Beat last week score “Bell” [HERO] 3 Rounds For Time: 21 Deadlifts 15 Pull-ups 9 Front Squats Time Cap: 15 Minutes FX: 135/95; Jhook Row RX: 155/105 RX+: 185/135; C2B |
“Time Will Tell” [On the 00:00]: 100/80 Cal Bike [On the 10:00]: 2,000/1,800 Meter Row [On the 20:00]: 1 Mile Run Score: Total Working Time Time Cap: 30 Minutes RX: As Written RX+: ECHO |
| Strict Press On the 3:00 x 3 Sets: 3 Strict Press 3 Second Pause Build In Weight, Beat last week score “Dismantled” 3 Rounds: 15 Power Cleans 15 Lateral Barbell Burpees Directly Into… 3 Rounds: 15 Push Jerks 15 Box Jumps Time Cap: 18 Minutes FX: 75/55; 20/18 RX: 95/65; 24/20 RX+: 115/85; 24/20 |
Back Squat On the 3:00 x 3 Sets: 3 Back Squats * 5 Second Negative * Build In Weight “Pay It Forward” AMRAP 15: 55 Wallballs 55 Kettlebell Swings 55 Box Jumps FX: 14/10; 35/26; 20/18 RX: 20/14; 53/35; 24/20 RX: 20/14; 53/35; 30/24 |
| “Heart & Swole” 10 Rounds For Time: 5 Pull-ups 10 DB Floor Press * 12/10 Cal Bike Time Cap: 30 Minutes FX: Jhook Row; 35/25 RX: Strict; 50/35 RX+: Strict; 5 Wall Walks; ECHO |