Deadlift
10 Rep Max
“Good Press”
AMRAP 20:
40 AbMat Sit-ups
21 Kettlebell Swings
12 Bench Press
FX: 95/65; 35/26
RX: 115/85; 53/35
RX+: 135/95; 53/35
Front Squat
3 Rep Max
“One Thing At A Time”
For Time:
100/80 Calorie Row
60 Burpees Over Rower
40 Toes to Bar
200 Double Unders
Time Cap: 20 Minutes
FX: 300 SU
RX: as Written
Push Jerk
1 Rep Max
“Marco”
3 Rounds For Time:
21 Pull-ups
15 HSPU
9 Thrusters
Time Cap: 15 Minutes
FX: 95/65; 35s/25s DB Push Press
RX: 115/85
RX+: 135/95; C2B
Triple Bogey”
3 Rounds x AMRAP 5:
5 Power Cleans (155/105)
10 Box Jumps (30″/24″)
15/12 Calorie Bike
Rest 5 Minutes Between Rounds
* Pick up where you left off.
FX: 115/85; 20/18
RX: 135/95; 24/20
RX+: 155/105; 30/24; ECHO
Power Snatch
5 Rep Max
“Liquid Smoke”
AMRAP 12:
9 Box Jump Overs
6 Pull-ups
3 Power Snatches
FX: 20/18; 95/65
RX: 24/20; 115/85
RX+: 24/20; 135/95, C2B
“Down in Flames”
[TEAMS OF 3]
AMRAP 30:
30/24 Cal Bike
10 Push-ups
15 Wallballs
After Each Round: 200 Meter Team Run
* Next partner can start when bike opens up *
Score: Fully completed rounds of 30-10-15
FX: 14/10
RX: 20/14
RX+: 20/14; ECHO
“Bad Reputation”
On the 3:00 x 5 Rounds:
_ T2B
_ Dumbbell Thrusters
Max Calorie Bike
Round 1: 18 Reps
Round 2: 15 Reps
Round 3: 12 Reps
Round 4: 9 Reps
Round 5: 6 Reps
FX: 35s/25s
RX: 50s/35s
RX+: 50s/35s; ECHO
Abbate
For time:
1 mile Run
21 Clean and Jerks
800 Meter Run
21 Clean and Jerks
1 mile Run
Time Cap: 35 Min
FX: 135/95
RX: 155/105
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
Overhead Squat
5 Rep Max
“Control-V”
For Time:
30 Overhead Squats
150 Double Unders
50/40 Calorie Row
Rest 2 Minutes
50/40 Calorie Row
150 Double Unders
30 Overhead Squats
Time Cap: 18 Minutes
FX: 75/55; 225 SU
RX: 95/65
RX+: 115/85
“Hotshots 19”
6 Rounds For Time:
30 Air Squats
19 Power Cleans
7 Pull-ups
400 Meter Run
Time Cap: 35 Minutes
FX: 95/65
RX: 135/95
RX+: 135/95; Strict Pull Ups