“ARE WE THERE YET?”
[TEAMS OF 3]
AMRAP 30:
Max Calorie Row
Switch After Next Partner Completes:
15 Box Jumps (24″/20)
15 Russian Kettlebell swings (50/35)
* One partner starts on rower, Second partner starts on box, Third partner is resting, Everyone rotates upon completion of the 15th KB Swing
*Score = Total Calories on the Rower
“SHIP SHOW”
For Time:
100/80 Calorie Row
80 Single Snatches (50’s/35’s)
60 Single Dumbbell Box Step Ups (24″/20″)
40 x 10-Meter Shuttle Runs
200 Meter Double Dumbbell Farmers Carry
*Score = Time it takes to complete the workout
WARM UP:
Take 12 minutes to find a heavy power clean for today’s workout.
AMRAP 30:
“Extra Angie”
100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 Air Squats
*Every 3:00 3 Power Cleans”
*Score = Total Rounds + Reps
FX: 115/65
RX: 155/105
RX+: 185/125
“RESET BUTTON”
5 Rounds For Time
400 Meter Run
30 Double Unders
[Rest 1:00]
500/400 Meter Row
30 Double Unders
[Rest 1:00]
Time Cap: 40 Minutes
*Score = Time it takes to complete the workout
FX: 45 singles, scale distance as necessary
Push Press
5 Sets of 3
*Score = Lowest weight used for a working set
“Macho Minute”
On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Barbell Burpees
*Score = Total Burpees
FX (95/65)
RX (135/95)
Strength:
Complex of one clean, one front squat, and one jerk.
Find a heay one rep of a complex of one clean, one front squat, and one jerk.
*Score = Lowest weight used for a working set
“Macho Minute”
On the Minute x 15:
3 Power Cleans
3 Front Squats
3 Push Jerks
Max Lateral Barbell Burpees
*Score = Total Burpees
FX (95/65)
RX (135/95)
“NoPull”
5 Rounds For Time
400 meter run
1 Rope Climbs (15′)
10 Power Snatches
*Score = Time it takes to complete the workout
20 Minute Time Cap
FX 75/55
RX 95/65
RX+ 115/75
RX 20/14
RX 14/10
“Partner Uphill Battle”
AMRAP 30:
100 Push-ups
100 Wall Balls
Every 10 Minutes [Starting at 0:00]:
-1,250/1,000 Meter Row
-1,000/800 Meter Ski
*Score = Rounds + Reps
RX 20/14
RX 14/10
“Nail Polish”
5 Rounds x AMRAP 4
30/20 Calorie Bike
15 x 10-Meter Shuttle Runs
Max Toes to Bar
Rest 4 Minutes Between Rounds
*Score = Total Toes to Bar
Front Squat
5 Sets of 3
*Score = Lowest weight used for a working set
“The Admiral”
3 Rounds For Time
20 Burpee Pull-ups
20 Front Squats
20 Box Jumps
[20 Minute Time Cap]
*Score = Time it takes to complete the workout
RX 115/85, 20/18
RX 155/105
RX+ 185/125