“The Parent Trap”
[On the 0:00]
For Time:
45 Front Squats
On the Minute:
7 Bar-Facing Burpees
[On the 10:00]
For Time:
1 Mile Run
[On the 20:00]
For Time:
45 Burpee Box Jump Overs
On the Minute:
7 Toes to Bar
FX:95/65; 20/18
RX:115/85; 24/20
RX+:135/95; 24/20
Strength
Find a heavy complex of 1 deadlift, 1 power clean, 1 hang clean, and 1 jerk
DT
Score Time
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
FX: 115
1×1
AMRAP14
60 Calorie Row
50 Toes to Bar
40 Wall Balls
30 Cleans
20 Muscle Ups
*Score= Rounds and Reps
Fx:14/10, 95/65, 10 JHook + 10 Push up
Rx: 20/14, 115/85, BMU
Rx+: 20/14, 135/95
Teams of 2
AMRAP20
3 Handstand Push-Ups
6 Power Snatch
9 Box Jumps
*Change Partners after Full Round
*Score= Rounds + Reps
Fx: Dbl DB S2O (35/20), 65/45, 24/20
Rx: Kipping, 75/55, 24/20
Rx+: Strict or Deficit, 95/65, 24/20
“Keep It 100”
For Time:
100 Shoulder to Overhead
Every Break:
100 Meter Farmers Carry
Time Cap: 15 Minute Cap
*Score = Time it takes to complete the workout
FX:95/65; 35/25
RX: 115/85; 50/35
RX+:135/95; 50/35
2 Rounds For Time:
1000M Run (1250M/1000M Row)
50 Thrusters
30 Chest to Bar Pull-ups
Time Cap: 20 Minutes
Fx:
Rx: 45/35
“DONNY”
21-15-9-9-15-21:
Deadlifts
Burpees
Fx: 155/105
Rx: 185/135
RX+: 225/155
5 Rounds for Time:
60 Double Unders
15 Overhead Squats
5 Strict Pullups
Time Cap: 25 Mins
Fx: 75/55
Rx: 115/85
Build to a heavy single power clean & jerk
Open Workout 13.4
AMRAP7
3 Clean & Jerks
3 Toes to Bar
6 Clean & Jerks
6 Toes to Bar
9 Clean & Jerks
9 Toes to Bar
…..
Add 3 Reps Every Round
Fx: 95/65
Rx: 115/80
Rx+: 135/95
Score= Rounds & Reps
“Young, Dumb & Broke”
25-20-15-10-5 DB Bench Press
50-40-30-20-10 DB Reverse Lunge
100-80-60-40-20 Double Unders
Time Cap: 25 Minutes
Fx: 35/20, 2:1 Singles
Rx: 50/35
*DB Bench Press Laying on MedBall
**Score is time it takes to complete workout