Deadlift
Build to a Heavy Set of 5
*Score = Heaviest Load
“Peek-a-Boo”
AMRAP 13:
Buy-In: 800 Meter Run
With Time Remaining:
60 Double Unders
10 Dumbbell Hang Snatches (50/35)
60 Double Unders
20 Dumbbell Hang Snatches
60 Double Unders
30 Dumbbell Hang Snatches
Add 10 Dumbbell Hang Snatches Each Round
*Score = Rounds + Reps
“Nail Tech”
[TEAMS OF 3]
3 Rounds x AMRAP 8:
1,000/800 Meter Row (Each)
Time Remaining:
45 Barbell Reps (115/85)
45 Pull-ups
Round 1: Front Squats
Round 2: Push Press
Round 3: Thrusters
* 24 Minutes Straight, No Rest Between Rounds
* All Teammates Row 1,000/800 Meters on Their Own Rower, Can’t Advance Until All Teammates Finish
* Split Up Barbell & Pull-ups However Between 3 Teammates
* Pick-up Where You Left Off in AMRAP
* Score = Total Rounds & Reps
“All About The Benjamins”
AMRAP 30:
100 AbMat Sit-ups
100 Push-ups
100 Reverse Lunges
Every 3 Minutes [Starting at 0:00]:
100 Meter Farmers Carry
*Score = Total Rounds + Reps, not counting farmers carry
RX: 53/35
RX: 35/26
STRENGTH
Strict Press
Build to a Heavy Set of 10
*Score = Heaviest Load
“GREAT BALLS OF FIRE”
AMRAP 15:
Alternating Calorie Bike and Calorie Row
On the Minute [Starting at 0:00]:
10 Wall Balls (20/14)
“Powerless”
5 Rounds x AMRAP 3:
21/15 Calorie Row
9 Box Jumps (30″/24″)
Max Power Cleans
Rest 1:30 Between Rounds
RX
Round 1: (95/65)
Round 2: (135/95)
Round 3: (155/105)
Round 4: (185/135)
Round 5: (225/155)
*Score = Total Power Cleans
FX
Round 1: (75/55)
Round 2: (95/65)
Round 3: (115/85)
Round 4: (135/95)
Round 5: (155/105)
Strength
Find a heavy 20 rep squat (NOT A TYPO)
MetCon
PART 1: Back Squat
Build to a Heavy Set of 20
*Score = Heaviest Load
“TIPPY TOES”
10 Rounds For Time:
10 Toes to Bar
10 Burpees
100 Meter Run
Time Cap: 22 minutes
*Score = Time it takes to complete the workout
STRENGTH
Strict Press
Build to a Heavy Single
*Score = Heaviest load
METCON
“STRICTLY BUSINESS”
AMRAP 20:
400 Meter Run
Max Unbroken Strict Press (60% 1RM)
*Score = Total Strict Press
“Disturbing The Peace”
[TEAMS OF 3]
AMRAP 25:
100 Box Jumps
100 Front Squats
100 Dumbbell Snatches
On the Minute [Starting at 0:00]:
All Teammates Do 5 Burpees
*No Rebounding on BJ, Burpee Over The Object You’re On
FX: 65/45, 35/20, 20/12
RX: 75/55, 50/35. 24/20
“DAILY HARVEST”
5 Rounds For Time
40/30 Calorie Row
20 Double Dumbbell Deadlifts
2 Rope Climbs (15′)
100 Meter Farmers Carry
RX: 50’/35
FX: 35/25
35 Minute Time Cap
*Score = Time it takes to complete the workout
PART 1: FRONT SQUAT
Build to a Heavy Single
*Score = Heaviest load
PART 2: “MY LEG!”
15 Minutes For Total Reps:
5 Minute Bike Calories
4 Minute Air Squats
3 Minute Hang Squat Cleans
2 Minute Toes to Bar
1 Minute Burpee to Target
*Score = Total Reps
FX: 95/65, Knee Raises
RX 135/95
RX+ 135/95, Pistols