Marston
(AMRAP – Rounds and Reps)
AMRAP 20:
1 Deadlift
10 Toes to Bar
15 Bar-Facing Burpees
FX: 205/145; Knee or Leg Raises
RX: 275/185 RX+: 365/245
Back Squat
On the 3:00 x 3 Sets: 2 Back Squats
Start First Working Set at 82% & Build To Heavy
“Rocket Science”
AMRAP 10:
400 Meter Run
18 Thrusters
400 Meter Run
15 Thrusters
400 Meter Run
Max Thrusters
FX: 45/35; 75/55; 95/65
RX: 75/55; 95/65; 115/85
RX+: 95/65; 115/85; 135/95
“THREW IT ON THE GROUND”
4 Rounds For Time:
30/24 Calorie Row
20 Box Jump Overs
10 Power Cleans
Time Cap: 20 Minutes
FX: 115/85; 20/18
RX: 135/95; 24/20
RX+: 155/105; 24/20
Power Snatch
On the 3:00 x 3 Sets: 3 Power Snatches
Start First Working Set at 80% & Build To Heavy
“Fuzzy Lumpkins”
For Time:
50 Power Snatches (115/85)
Every 2 Minutes [Starting at 0:00]: 200 Meter Run
Time Cap: 10 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85
“FAST FIVE”
AMRAP 5:
21/15 Calorie Bike
15 Toes to Bar
21 Front Squats (135/95)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Bike
15 Toes to Bar
15 Front Squats (155/105)
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Bike
15 Toes to Bar
9 Front Squats (185/135)
FX: 95/65; 115/85; 135/95
RX: 115/85; 135/95; 155/105
RX+: 135/95; 155/105; 185/135
Strict Press
On the 3:00 x 3 Sets:
3 Strict Press
Start First Working Set at 80% & Build To Heavy
“Callback”
AMRAP 10:
15/12 Calorie Row
15 Box Jumps
15 HSPU
FX: 20/18; Push Ups
RX: 24/20; Kipping HSPU
RX+: 24/20; Strict or 2″ Deficit
“DORK [HERO]”
6 Rounds For Time:
60 Double Unders
30 Kettlebell Swings
15 Burpees
Time Cap: 30 Minutes
FX: 35/26; 90 SU
RX: 53/35
Back Squat
On the 3:00 x 3 Sets: 3 Back Squats
Start First Working Set at 80% & Build To Heavy
“Deadly Karen”
EMOM10
2 Deadlifts
Until Completing 100 Wall Balls
FX: 225/155; 14/10
RX: 275/185; 20/14
RX+: 315/205; 30/20
Strict Press
On the 3:00 x 3 Sets:
5 Strict Press
Start the First Working Set at 78% and build To heavy set of 3.
“Cardio Against Humanity”
For Time:
20 Deadlifts
24/20 Calorie Bike
400 Meter Run
24/20 Calorie Bike
20 Deadlifts
Time Cap: 12 Minutes
FX:155/105
RX: 185/125
RX+: 225/155 < 10 Minutes
ZIG ZAG
[TEAMS OF 3]
AMRAP 25:
45 Calorie Row
45 Toes to Bar
45 Calorie Row
45 Thrusters
3 Men: 45 Calories
3 Women: 36 Calories
2 Men + 1 Woman: 42 Calories
2 Women + 1 Man: 39 Calories
FX: 75/55; Leg Raises
RX: 95/65
RX+: 115/85