Tri Sprint Intervals V2
5 Rounds:
AMRAP 4:
30 x 10 Meter Shuttle Runs
25/20 Calorie Bike
Max Calorie Row
Rest 4:00 Between Rounds
Every 10 meter shuttle = 1 rep
RX: As Written
RX+: ECHO
24.2 Open Workout
24.2
As many rounds and reps as possible in 20 minutes of:
300-meter row*
10 deadlifts
50 double-unders
FX: 135/95
RX: 185/125
*Each row counts as 30 reps (10m = 1 rep)
Hip Hop Hooray
EMOM20 x 5 Rounds:
Minute 1: C2 Bike Calories
Minute 2: Box Jumps
Minute 3: Air Squats
Minute 4: Rest
FX: 20/18
RX: 24/20
RX+: 24/20; ECHO
Push Jerks
On the 3:00 x 3 Sets: 8 Push Jerks
Start First Set at 60% & Build
Mr. Goodbar
For Time:
1 Power Clean + 9 Push Jerks
2 Power Clean + 8 Push Jerks
3 Power Clean + 7 Push Jerks
4 Power Clean + 6 Push Jerks
5 Power Clean + 5 Push Jerks
6 Power Clean + 4 Push Jerks
7 Power Clean + 3 Push Jerks
8 Power Clean + 2 Push Jerks
9 Power Clean + 1 Push Jerk
Time Cap: 10 Minutes
FX: 95/65
RX: 115/85
RX+: 135/95
Strict Lil Devil
5 Rounds for time of:
800m Run
8 Pull-ups
12 Devil Press
Time Cap: 40 Minutes
FX: 35/25
RX: 50/35
RX+: Strict; 50/35
Front Squat
On the 3:00 x 3 Sets: 8 Front Squats
Start First Set at 60% & Build
“Tenderloin”
3 Rounds
12/9 Calorie Row
12 Front Squats
Directly into…
3 Rounds
12/9 Calorie Row
12 Deadlifts
Time Cap: 13 Minutes
FX: 115/85
RX: 135/95
RX: 155/105
“Tri Sprint Intervals V1”
5 Rounds:
AMRAP4
30/24 Calorie Row
25/20 Cal Bike
Max 10 Meter Shuttle Runs
Rest 4:00 Between Rounds
OPEN 24.1
For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell
F: 35lb dumbbell
M: 50lb dumbbell
Time cap: 15 minutes
Goat Day
EMOM20
Odd: Movement 1
Even: Movement 2
Or
“Minesweeper”
EMOM20
1. Row Calories
2. DUs
3. AbMat Sit-ups
4. Rest RX: As Written
Hang Power Cleans
EMOM3 x 3: 8 Hang Power Cleans
“Plywood”
3 Round:
5 Deadlifts
5 Hang Power Cleans
5 Front Squats
Rest 1 Min
2 Rounds
10 Deadlifts
10 Hang Power Cleans
10 Front Squats
Rest 1 Min
1 Round
15 Deadlifts
15 Hang Power Cleans
15 Front Squats
Time Cap; 12 Minutes
FX: 95/65
RX: 115/85
RX+: 135/95