“Turkey Club”
5 Rounds:
10 Power Snatches
10 Bar-Facing Burpees
800 Meter Run
5 Rounds:
10 Toes to Bar
10 Bar-Facing Burpees
Time Cap: 20 Minutes
FX: 75/65
RX: 95/65
RX+: 115/85
Back Squat
5 Rep Max
“Tall Task”
AMRAP 3 x 5 Rounds:
30 Wallballs
Max Calorie Row
Rest 1 Minute Between Rounds
FX: 14/10
RX: 20/14
RX+: 30/20
Squat Clean
3 Rep Max
“Clean Plate Club”
5 Rounds For Time:
10-8-6-4-2 Squat Cleans
20/15 Calorie Row
10 Toes to Bar
FX: 115/85
RX: 135/95
RX+: 155/105
Score Time
[TEAMS OF 3]
For Time:
80 Cal Bike
15 Rope Climbs
90 Box Jump Overs
150 Dumbbell Snatches
90 Box Jump Overs
15 Rope Climbs
80 Cal Bike
Time Cap: 30 Minutes
FX: 35/25; 20/18
RX: 50/35; 24/20
Rx+: 70/50, 30/24
“Impersonator”
AMRAP 30:
200 Meter Run
1 Round of “Nate”
1 Round of “Nate”:
2 Ring Muscle-ups
4 Handstand Push-ups
8 Kettlebell Swings
FX: 35/26
RX: 53/35
RX+: 70/53
Split Jerk
3 Rep Max
“Five-and-Dime”
10 Rounds For Time:
7 Bar-Facing Burpees
5 Push Jerks
30 Double Unders
Time Cap: 15 Minutes
FX: 95/65
RX: 115/85
RX+: 135/95
“Gut Reaction”
5 Rounds x AMRAP 3:
30 Abmat Sit-ups
15 Deadlifts
Max Calorie Echo Bike
FX: 135/9
5 RX: 155/105
RX+: 185/135; GHD
Power Snatch
3 Rep Max
1 Mile Time Trial
Run 1 Mile
“Team Hammer” HERO
TEAMS OF 2
10 Rounds For Time:
5 Power Cleans
10 Front Squats
5 Push Jerks
20 Pull-ups
FX: 95/65; Jhook Row
RX: 115/85
RX+: 135/95; C2B
* 5 Rounds Each *
Switch After Full Rounds
“Core Values”
5 Rounds:
15/12 Calorie Bike
12 Toes to Bar
9 HSPU
60′ Front Rack Lunge
Time Cap: 20 Minutes
FX: Knee Raises; 35/25 DBs Push Press
RX: 50/35
RX+: 50/35; 18/15 ECHO; 2/1.5″ Deficit