“Hook, Line, and Sinker”
5 Rounds For Time:
__ Meter Run (< 4:30)
__ Push-ups (< 1:30)
__ Cal Bike (< 2:00)
Time Cap: 40 Minutes
FX: 600; 20; 15/12
RX: 800; 30: 18/14
RX+: 800; 30: 20/16 ECHO Bike
Strict Press
5 Rep Max
“Blizten”
5 Rounds For Time:
20/15 Calorie Row
10 Thrusters
Time Cap: 15 Minutes
FX: 75/55
RX: 95/65
RX+: 115/85
“Has A Nice Ring To It”
4 Rounds x AMRAP 4:
12 Power Cleans
400 Meter Run
Max Ring Muscle-ups
Rest 1 Minute Between Rounds
FX: 95/65; Burpee Pull up
RX:115/85; C2B
RX+: 135/95; BMU
Back Squat
10 Rep Max
“Footprints”
AMRAP 15:
60 Double Unders
30 Wallballs
15 Toes to Bar
FX: 90 Singles; 14/10
RX: As Written
RX+: 10 Weighted GHDs, 20/14
Deadlift
Build to a 1RM
“Sugar Rush”
Every 90 Sec for 6 Rounds
Odd: 18/14 Cal Bike
Even: 15 Deadlifts
Switch movement order to adjust equipment availability
FX: 155/105; 12/9 Cal Bike
RX: 185/125
RX+:225/155; ECHO
“April Fools”
TEAMS OF 3
AMRAP 25:
15/12 Calorie Row
5 Front Squats
1 Rope Climb
* Waterfall Style (Row Always Going)
FX: 115/85
RX: 135/95
RX+: 155/105
“Stiletto”
AMRAP 20:
15 Air Squats
10 Push-ups
5 Toes to Bar
Every 2 Minutes [Starting at 0:00]: 200 Meter Run
Fx: Knee or Leg Raises
Rx: As Written
Rx+: GHDs
Strength
Every 2 minutes for 14 min:
Power Clean + Hang Power Clean + 2 Push Jerks
“Gwendnesday”
For Time:
1,000/900 Meter Row Into…
15-12-9 Clean & Jerks *
30-24-18 Box Jump Overs
* Every Break: 200 Meter Row
Time Cap: 15 Minutes
FX: 95/65; 20/18
RX: 115/85; 24/20
RX+: 135/95; 24/20
“Spin Class”
5 Rounds For Time:
60 DU
400 M Run
20 Alt Dumbbell Snatches
Rest 2 Minutes Between Rounds
Time Cap: 30 Minute Cap
FX: 35/25; 90 Singles
RX: 50/35
RX+: 70/50
Front Squat
10 Rep Max
“Bergeron Beep Test”
EMOM15:
7 Thrusters
7 Burpees
7 Pull-ups
FX: 65/45; Jhook Row
RX: 75/55
If you can fit reps in a minute go AMRAP till 15 mi