“CHUCK HEAVY”
For Time
1 Mile Row
100 Push-ups
1 Mile Run
100 Thrusters (45/35)
1 Mile Row
*Score = Time it takes to complete the workout
38 Minute Cap
“PARTI TIME”
For Time [30 Minute Cap]:
300 Double Unders
2 Mile Run
100 Toes to Bar
Partition However You’d Like
“Freedom Sauce”
Partner workout – teams of two
4 Rounds x AMRAP 7:
60 Overhead Squats
60 Bar-Facing Burpees
Max Calorie Row
Round 1: (95/65) [43/29]
Round 2: (115/85) [52/38]
Round 3: (135/95) [61/43]
Round 4: (155/105) [70/48]
*Score = Total Calories
Deadlift
Build to a Heavy Set of 15
*Score = Heaviest Load
“Popeye”
For Time:
200 Meter Farmers Carry
60/40 Calorie Assault Bike Cals
20 Dumbbell Box Step Overs
60/40 Calorie Assault Bike Cals
20 Dumbbell Box Step Overs
60/40 Assault Bike Cals
200 Meter Farmers Carry
Dumbbells: (50’s/35’s)[22.5/15]
Box: (24″/20″)
FX: (35/25, 20/18)
*Score = Time it takes to complete the workout
“ME, MYSELF & I”
5 Rounds For Time [40 Minute Cap]:
50 Air Squats
400 Meter Run
30 Sit-ups
20 Push-ups
10 Strict Pull-ups
Strict Press
Build to a Heavy Single
*Score = Heaviest Load
“The Sweet Escape”
For Time:
15 Unbroken Clean & Jerks
1,500/1,200 Row or 1200/900 Ski Erg
Rest 3 Minutes
12 Unbroken Clean & Jerks
1,500/1,200 Row or 1200/900 Ski Erg
Rest 3 Minutes
9 Unbroken Clean & Jerks
1,500/1,200 Row or 1200/900 Ski Erg
[Every Break]:
250/200 Row or 250/200 Ski erg Meter Penalty Lap
RX (135/95)[61/43]
FX: (95:64)
*Score = Time it takes to complete the workout
“Omar”
“
For time:
95 pound barbell Thrusters, 10
15 Bar-facing burpees
95 pound barbell Thrusters, 20
25 Bar-facing burpees
95 pound barbell Thrusters, 30
35 Bar-facing burpees
FX: 75/55
STRENGTH
Take 15 minutes to find a heavy 3 rep hang clean
“THE REST IS HISTORY”
3 Rounds For Time
30 Lateral Barbell Burpees
20 Hang Power Cleans (115/85) [52/38]
100 Double Unders
RX: 115
FX: 85/55, 150 singles
Rest 1 Minute Between Rounds
Time Cap: 20 minutes
*Score = Time it takes to complete the workout, including rest
STRENGTH
BACK SQUAT
Build to a Heavy Set of 5
*Score = Heaviest Load
“PARTNER REALLY PRESSED FOR TIME“
3 Rounds x AMRAP 4
400M Run (Each partner runs 200M twice)
20 Front Squat
Max Shoulder to OH
*Score: Total Shoulder to OH Reps
Fx: 95/65
P: 115/75
O: 135/95
“Unfortunate Events”
On the Minute x 30 [15 Rounds]:
Minute 1: Bike Calories
Minute 2: -2 Pull-Ups + 2 TTB + Max Shuttle Runs
*Score = Lowest Bike Calories + Lowest Shuttle Runs