A: Rowing Intervals -
500m row - rest 1 minute x 5 at your 2km pace (-1)
B:5 minutes on of:
AMRAP Row 21 calories + 7 HSPU
rest 2 minutes
then 5 minutes of:
AMRAP 14 thrusters 95/65 14 T2B.
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40 on 20 sec off x 10
rest 3 minutes x 3 cycles
In each 40 second piece
3 burpees
6 lunges
9 criss -cross (reach to the ground with both hands)
AMRAP odd object thruster
A:Deadlifts -
1x6 at 60%, 3x5 at 65%, 2x5 at 70%
B: 12 RFT of:
6 DB push press 50/35, 6 Burpee Box Jump Overs 24/20,
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Part A:
10 hollow body rocks
10 v-ups
10 sit-ups
10 sit-up to a twist
Rest 1 minute x 5 rounds
Part B: 1 *Curtis P - in the first minute. 2 in the second minute, 3 in the third minute ... until you can't fit them in the allocated minute
*Curtis P(homestyle) - lunge, lunge, squat, standing high jump
A: 6 mins on 2 minutes off x 3.
AMRAP - 28 WB, 14 burpees, 7 MU.
B: Hip and low back mobility
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21-18-15-...3 of
Box step ups and odd object cleans
rest 3 minutes then
3,6,9,...21 of
odd object deadlifts
plank floor swipes
8 min EMOM -
1 Full clean and jerk at 75%
Rest 4 minutes
8 min EMOM
1 Full clean and jerk at 80%
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22 minute AMRAP
Odd object OHS
Jumping lunges
Push ups
Sit-ups
Start at 2 reps of each and increase by one rep each set
3 min on 90 seconds off x 5
AMRAP -
10 Push press/jerks at 135/95,
12 C2B,
14 Deadlifts 135/95
16 lunges (8 per leg)
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At one of the following times:
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4 minutes on 2 minutes off x 5
Start every interval with 1 minute wall sit
then with the remaining time
AMRAP
12 mountain climbers
10 sit-ups to a twist
12 seated odd object press
A: 2 km row test!
B: 60 seconds of work followed by 120 seconds of rest:
10 rounds - 14KBS 1.5/2, 12 push ups, AMRAP squats
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24 minute EMOM-
1. 30 sec plank/30 sec AMRAP push ups
2. AMRAP jumping jacks
3. 30 sec wall sit/ 30 sec AMRAP squats
4. AMRAP Superman Angels
5.30 sec hollow body hold/ 30 sec AMRAP Flutter kicks
6. Rest
A: 7 minutes of full clean and jerks at 225/155!
B: lower body mobility
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For time!
Set 1 - 10 burpees
Set 2 - 10 burpees + 25 push ups
Set 3 - 10 burpees + 25 push ups + 50 lunges
Set 4 - 10 burpees + 25 push ups + 50 lunges + 100 sit-ups
Set 4 - 10 burpees + 25 push ups + 50 lunges + 100 sit-ups+ 150 air squats
A: Deads 6x6 at a moderate weight (only go up in weight once or twice)
B: 90 on 90 sec off x 10
45 DU AMRAP one arm hang clean and jerk at 50/35lbs (alternate arms every 3 reps)
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30 rounds for time
5 odd object hang full clean
3 criss-cross and reach to the ground and touch with both hands
1 burpee
A: Bench Press test!
B:For time:
30-20-10
DB snatch 50/35 and lunges
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All rounds add up to 21 reps
Down by 1 on one exercise and up by 1 by one exercise
20, 19,18,...1 - odd object clean and jerk
1,2,3,...20 - lunges
A: 8 minutes on - Row 1000m + AMRAP man makers 40/25
rest 2 minutes then 8 minutes on of:
200 DU + AMRAP (2 strict MU + 4 strict HSPU + 14 air squats).
Score both parts separately
B: Upper body mobility
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At one of the following times:
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1 min AMRAP - Toe taps/DU
1 min AMRAP - Sit-up to a twist
1 min AMRAP - odd object thruster
1 min AMRP - inch worm to a push up and back out
1 min Rest
x 5 cycles
20 rounds with a 20 second rest after each round of 2 clean and jerks at 185/125
0 complaints
21 DU
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At one of the following times:
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20 rounds with a 20 second rest after each round of 2 Odd object single arm devil press
0 complaints
21 DU/ 42 Toe taps
200 shoulder taps (from plank)
100 Lunges
75 sit-ups
50 WB
25 C2B
50 WB
75 sit-ups
100 lunges
200 shoulder taps (from plank)
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At one of the following times:
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Break up as needed!
600 toe taps
400 shoulder taps from plank
200 lunges
A:Bench Press: 3x4 at 80% + 3x3 at 85% + 2x2 at 90%
B:Test weighted dip
C: Weighted pull up
D: 30-20-10 of T2Bs and thrusters 75/55
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At one of the following times:
6:00AM, Noon, 6:30PM
4 mins on 2 min off X 5
AMRAP and pick up where you left off
21 Odd object Hang snatch or KBS
15 squats
9 sit-up to a twist
Ski or Row 2km
Then 5 minute rest
and 10 rounds of -
3 MU,
9 KBS at 1.5/1,
18 lunge steps holding the KB overhead.
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At one of the following times:
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Break up as needed!
12 odd object straight legged deads
9 hang cleans
6 push press
x 5 rounds
rest 3 minutes
and repeat x 2
AMRAP and pick up where you left off on each section.
A: 2 mins on 1 min off x 5
18 WBS
6 BM
12 Power cleans 155/105
6 Bar Hop Burpees
Rest 4 mins
B:1 min on 1 min off x 6
3 BM
6 Power cleans 155/105
6 Bar Hop Burpees