HARD KNOCK LIFE
[Teams of 3]
AMRAP 25:
3 Rounds:
50 Synchro AbMat Sit-ups
600 Meter Run (Together)
Directly Into…
Max Rope Climbs
[Every Switch]:
30 Double Unders
*Score = Total Rope Climbs
3 Rounds For Time [27 Minute Time Cap]:
800 Meter Run
50 Single Dumbbell Box Step-ups
30 Single Dumbbell Hang Snatches
*Score = Time it takes to complete the workout
Fx: 20″, 35/20
Rx: 20″, 50/35
For Time [38 Minute Cap]:
4,000 Meter Bike
2,000 Meter Row
100 Toes to Bar
2 Minutes On, 1 Minute Off
*Score = Time it takes to complete the workout
If time capped, add 1 second to your time for every missed rep.
PART 1: Back Squat [ALL TRACKS]
Build to a Heavy Single
*Score = Heaviest Load
PART 2: “Roomba” [COMPETE/TRAIN]
On the Minute x 15:
Minute 1: 1 Wallball + Max Burpees
Minute 2: 2 Wallballs + Max Burpees
Minute 3: 3 Wallballs + Max Burpees
…
Minute 15: 15 Wallballs + Max Burpees
Fx: (14/10)
Rx: (20/14)
*Score = Total Burpees
“Ladies & Gentlemen”
5 Rounds For Time [25 Minute Cap]:
3 Rounds of “Cindy”
1 Round of “DT”
Fx: 115/85
Rx: 135/95
Rx+: 155/105
*Score = Time it takes to complete the workout
PART 1: DEADLIFT
Build to a Heavy Set of 10
*Score = Heaviest Load
PART 2: “U-TURN”
For Time [25 Minute Cap]:
15-12-9-6:
Deadlifts (225/155) [102.5/70]
Calorie Bike Erg (x2)
Directly Into…
6-9-12-15:
Toes to Bar
Calorie Bike Erg (x2)
PARTNER FARMERS’S MARKET
FOR TIME:
800 METER RUN (400 METER RELAY)
40 BURPEES TO A TARGET
200 METER FARMERS CARRY (1OO METER RELAY)
800 METER RUN (400 METER RELAY)
30 STRICT PULL-UPS
200 METER FARMERS CARRY (100 METER RELAY)
800 METER RUN (400 METER RELAY)
20 BURPEE PULL-UPS
800 METER RUN (400 METER RELAY)
10 DUMBBELL BURPEES
200 METER FARMERS CARRY (100 METER RELAY)
DUMBBELL = (50’S/35’S)
“HANGING ON A MOMENT”
Workout Definition
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs
Rest 1 Minute After Each Round
Score = Time it takes to complete the workout
PART 1: STRICT PRESS
Build to a Heavy Set of 20 reps
*Score = Heaviest Load
PART 2: “Chipper Gone Bad”
Workout Definition
AMRAP 18:
100 Wallballs (20/14) [9/6]
80 Dumbbell Snatches (50/35) [22.5/15]
60 Box Jumps (24”/20”)
40 Double Dumbbell Push Press (50’s/35’s) [22.5’s/15’s]
Max Calorie Row
*Score = Total Calories
STRENGTH
Back Squat
Build to a Heavy Set of 3 Reps
*Score = Heaviest Load
CEMENT LEGS
On the 3:00 x 6 Rounds:
400 Meter Run
8 Front Squats
RX : (155/105)
FX (105/75 ) 300 meter run
*Score = Slowest Round