“TRI HARD”
5 Rounds x AMRAP 4:
20 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Arm hang cleans
Rest 4 Minutes Between Rounds
Fx: 35/20
Rx: 50/35
*Score = Rounds + Reps
“Harbormaster”
5 Rounds For Time:
5 Wall Walks
10 Pull-ups
20 Sit-ups
30 Double Unders
400 Meter Row
Rest 2 Minutes
PART 1: Run 1 Mile
Run 1 Mile
*Score = Time it takes to run 1 Mile/1600 Meters
PART 2: FRONT SQUAT
5 Sets of 2 Front Squats
*Score = Lowest weight used for a working set
“FORTIME FORTITUDE”
15 Rounds For Time [30 Minute Cap]:
15/12 Calorie Row
12 Burpees
*Score = Time it takes to complete the workout
STRENGTH
Take 15 Minutes to find a heavy power snatch
“REPTAR”
PARTNER WOD
AMRAP 20:
90/70 Calorie Row
60 Toes to Bar
30 Power Snatches (135/95)
*Score = Rounds + Reps
FX 95/65
RX 135/95
FX+ 155/105
“HOLD ‘EM”
AMRAP 25
50 AbMat Sit-ups
40 Box Step Ups (unweighted)
30 Front Rack Reverse Lunges
20 Push Press
200 Meter Farmers Carry
*Score = Rounds + Reps
RX 75/55 BB, 53/35
FX 55/35, 35/26
“855”
For Time:
800 Meter Run
55 Deadlifts
800 Meter Run
55 Push Press
800 Meter Run
55 Power Cleans
800 Meter Run
Fx: 95/65
Rx: 135/95, 25 HSPU
Rx+: 155/105, 35 HSPU
PART 1: STRICT PRESS
5 Sets of 2
*Score = Highest weight
PART 2: “TENFOLD”
AMRAP 10:
30 Double Unders
1 Thruster
30 Double Unders
2 Thrusters
…
Add 1 Thruster Each Round
Fx: 75/55
P/O: 95/65
“CINDY”
AMRAP20
5 Pull Ups
10 Push Ups
15 Air Squats
PART 1: OVERHEAD SQUAT
5 Sets of 3
*Score = Lowest weight used for a working set
PART 2: “NANCY”
5 Rounds For Time:
400 Meter Run
15 Overhead Squats
*Score = Time it takes to complete the workout
RX 95/65
FX 65/45 or 95/65 Front Squat