Tabata Intervals:
8 Rounds of ;20 on :10 off each Movement
1. Kettlebell Swings
2. Burpees Over Rower
3. Row Calories
4. Push-ups
5. Sit-ups
1 Minute Rest Between Each Movement
Total Reps Per Movement
FX: 35/26 RX: 53/35 RX+: 70/53
Snatch Complex
Snatch Pull + Squat Snatch
Build to a heavy for the day
“Amanda”
9-7-5:
Ring Muscle-ups
Squat Snatches
Time Cap: 10 Minutes
RX: 135/95
“Meet Amanda at the Bar”
9-7-5
BMU
Squat Snatch
Time Cap: 10 Minutes
RX: 135/95
“Amanda’s Little Sister”
12-9-7
Strict C2B Pull ups
Power Snatch
Time Cap: 10 Minutes
FX: 95/65; Burpee Pull Up
RX: 135/95
“Skill Saw”
AMRAP 12:
2,000/1,800 Meter Row
150 Double Unders
Max Distance Handstand Walk
FX: Bear Crawl; 225 SU
RX: Wall Walks
RX+: As Written
Score Time
5 wall walks
50 double-unders
15 snatches (weight 1)
5 wall walks
50 double-unders
12 snatches (weight 2)
*If completed before the 6-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
9 snatches (weight 3)
*If completed before the 9-minute time cap, add 3 minutes to the time cap and complete:
20 strict handstand push-ups
50 double-unders
6 snatches (weight 4)
F: 65 lb, 95 lb, 125 lb, 155 lb
M: 95 lb, 135 lb, 185 lb, 225 lb
Every 2 Minutes x 10 Rounds:
200′ Farmers Carry
Max Rounds of “Cindy”
“Cindy”
5 Pull ups
10 Push Ups
15 Air Squats
FX: 35s/25s
RX: 50s/35s
Power Snatch
Heavy Set of 5
“Floor Plan”
For Time:
45/30 Calorie Row
30 Box Jump Overs
15 Power Snatches
Time Cap: 10 Minutes
FX: 20/18; 95/65
RX: 24/20; 115/85
RX+: 24/20; 135/95
“Grip & Trip”
For Time:
21 T2B
50 DU
21 C2B (Pull Ups)
50 DU
15 T2B
50 DU
15 BMU (C2B)
50 DU
9 T2B
50 DU
9 RMU (Burpee Pull Up)
50 DU
Time Cap: 18 Minutes
FX: 75SU; HKR or HLR
RX: Pull Ups, C2B; BMU
RX+: as Written
AMRAP 5:
Buy-In: 50 Wall Balls
12 Deadlifts
12 Push Ups/ HSPU
5 Minutes Rest
AMRAP5:
Buy-In: 35 Wall Balls
9 Deadlifts
9 DB Push Press/Deficit HSPU (3.5/2″)
5 Minutes Rest
AMRAP5:
Buy-In: 20 Wall Balls
6 Deadlifts
6 HSPU/DB Strict Press/Strict HSPU
Fx:14/10: 35/25,135/95, 155/105, 185/135
Rx: 20/14, 50/35, 155/105,185/135, 225/155
Rx+: 20/14, 185/135,225/155, 275/185
Fx: Pushups; DB Push Press; DB Strict Press
Rx: Push-ups, DB Push Press, HSPU