Front Squat
On the 2:00 x 5 Sets:
5 Front Squats
* Start First Working Set at 78%
“Mini-Me”
For Time:
1,000/900 Meter Row
50 Thrusters
30 Pull-ups
500/450 Meter Row
25 Thrusters
15 Pull-ups
RX: 45/35
RX+: 75/55
“Race to Randy”
Every 4 min until 75 Reps
20/15 Cal Bike
15 Overheads Squats
Max Power Snatches
Time Cap: 20 minutes
FX: 45/35, 15/10 calories
RX: 75/55
RX+: Echo
Sumo Deadlift
On the 2:00 x 5 Sets:
5 Sumo Deadlift Starting @ 75 %
“Intentional Walk”
5 Rounds:
100 M Run (25ft HSW)
10 Deadlifts
Directly Into…
5 Rounds:
100 M Run (25ft HSW)
10 Toes to Bar
Time Cap: 18 Minutes
FX: 185/125; Leg Raises
RX: 225/155
RX+: HSW; 315/225
“The 99”
For Time:
99 Calorie Bike
99 Wallballs
99 Burpees*
* Partition However You’d Like
Time Cap: 25 Minutes
FX: 14/10
RX: 20/14
RX+: 20/14; ECHO; C2B*
Bench Press
On the 2:00 x 5 Sets:
5 Bench Press @ 78 – 82%
* Same Weight Across
“Spin Move”
5 Rounds For Time:
50 DU (75 SU)
25(15)-20(12)-15(9)-10(6)-5(3) DB Snatch
15/12 Calorie Row
Time Cap: 18 Minutes
FX: 35/25; 75 SU
RX: 50/35
RX+: 70/50
Back Squat
Heavy Set of 20
* Look To Beat Attempt From 6/28/24
“Balls & Strikes”
On the 3:00 x 5 Rounds:
10 Wallballs
30 AbMat Sit-ups
10 Wallballs
Max Calorie Row
* Score Lowest Round of Calories
FX: 14/10
RX: 20/14
RX+: 30/20; 20 GHD
Abbate
For time:
Run 1 mile
155-lb. clean and jerks, 21 reps
Run 800 meters
155-lb. clean and jerks, 21 reps
Run 1 mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
Deadlift
Heavy Set of 20
* Look To Beat Attempt From 6/26/24
“Wing-Ding”
AMRAP 15:
50 Kettlebell Swings
50 Box Jumps
50 Goblet Squats
On the Minute [Starting at 0:00]:
5 Toes to Bar
FX: 35/26; 20/18
RX: 53/35; 24/20
RX+: 53/35; 30/24
“Equilateral”
10 Rounds:
1 Minute Row Calories
1 Minute Bike Calories
1 Minute Shuttle Runs
1 Minute Rest
* 25ft Down & Back=1 Shuttle Run
Score: Lowest Round of Reps
RX: As Written
RX+: ECHO
Strict Press
Heavy Set of 20
* Look To Beat Attempt From 6/24/24
“The Human Torch”
AMRAP 10:
6 Dumbbell Snatches (R)
6 Dumbbell Snatches (L)
6 Single Dumbbell Thrusters (R)
6 Single Dumbbell Thrusters (L)
30 Double Unders**