Deadlift
On the 3:00 x 3 Sets:
5 Deadlifts
* Start First Working Set at 78% & Build To Heavy
“Scotty”
[HERO]
AMRAP 11:
5 Deadlifts
18 Wallballs
17 Burpees Over Bar
FX: 185/125: 14/10
RX: 225/155; 20/14
RX+: 315/225; 20/14
“Cake Mix”
[TEAMS OF 2]
AMRAP 30:
Partner 1: 400 Meter Run + 12 Toes to Bar
Partner 2: Max Calorie Bike
* Switch After Completion of Run + Toes to Bar
FX: Leg Raises
RX: As Written
RX+: ECHO
Push Jerk
On the 3:00 x 3 Sets:
5 Push Jerks
* Start First Working Set at 78% & Build To Heavy
“Brass Monkey”
AMRAP 10:
9 Push Jerks
30 DU (45 SU)
9 Pull-ups
30 Double Unders
FX: 75/55
RX: 95/65
RX+: 115/85; C2B
The Chief
(AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
Front Squat
On the 3:00 x 3 Sets:
5 Front Squats
* Start First Working Set at 78% & Build To Heavy
“Flash Flood”
2 Rounds:
400 Meter Run
21 Thrusters
Time Cap: 10 Minutes
FX: 45/35
RX: 75/55
RX+: 95/65
“Problematic”
For Total Reps:
3:00 on / 3:00 off (Each Station)
1. Calorie Row
2. Burpee Box Jumps
3. Shuttle Runs
4. Rope Climbs (15′)
5. Calorie Bike
FX: 20/18; 2:1 RC
RX: 24/20
RX+: 24/20; ECHO
Squat Clean
18-20 min to Establish 1RM
“AMRAP10”
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
6-9-12… T2B
FX: 95/65; Leg Raises
RX: 115/85
RX+: 135/95
“Escalation Clause”
[TEAMS OF 2]
AMRAP 3:
20 DU (30 SU), 10 Sit-ups (Each)
Max Calorie Bike
AMRAP 4:
40 DU (60 SU), 20 Sit-ups (Each)
Max Calorie Bike
AMRAP 5:
60 DU (90 SU), 30 Sit-ups (Each)
Max Calorie Bike
AMRAP 6:
80 DU (120 SU), 40 Sit-ups (Each)
Max Calorie Bike
AMRAP 7:
100 DU (150), 50 Sit-ups (Each)
Max Calorie Bike
* 1 Athlete Works On Bike At A Time
FX: SU
RX: As Written
RX+: GHD; ECHO
Eddie Smurphy
800m Run
2 Rounds
__ Pullups
__ Pushups
__ Air Squats
800m Run
Time Cap: 25 Mins
*Partition if needed, put in comments
Fx: 40,50,60 respectively
Rx/Rx+: 50/75/100 respectively
Bench Press
18-20 min to Establish 1RM
“2K Row”
2,000 Meter Row
Time Cap: 12 minutes
“Bicep Curl 21s”
3 Rounds
7 Bottom to Half
7 Half to Top
7 Full Range
Rest 1 min
RX: Empty Barbell