40 Minute Death By
4 Butterfly Sit-ups (+4 Every minute) 30/20
1 Clean (+1 every minute) 205/145
10 Jump Ropes (+10 every minute)
3 Burpees (+3 every minute)

Power
Modified Beep Test
Bench Press
5 reps 0 – :15
10 reps :15 – :45
15 reps :45 – 1:30
20 reps 1:30 – 2:30
25 reps 2:30 – 3:45
30 reps 3:45 – 5:15

5 min rest and build up to a Heavy Set of 2

Strength, Bench Press. 5×2, Every 2 min

5rds and 12 rope climbs for time
switch every minute until one part is complete
5rds of
10 Wall Balls 30/20
10 Pull-ups
10 Dips

and 12 rope climbs separately
14 min cap

Power, 3rd EMOM
6 Slam and Ball Over throws
8 Vertical Jumps
15 Banded KBS

Strength
Back Squats
3 x 5-4-3-2-1
Every 5 minute, drop sets, start at 70% and drop down

8 Min AMRAP
10/7 Row Cal
6 Burpees over rowers (if class permits)
3 Front Squats (185/125)

Strength
RDL, 4x-8-10
Every 2 min
Superset w/ring rows (10-12)
(prone, supine, neutral, full twist)

4 Min Rds (1 min rest) AMAP (19 min)
12 Box Jumps 24/20
15 HSPU
18 Slam Balls 50/30
AMAP with time left Kip Swings

repeat from 12/28/16

Strength
Snatch Pull -> Low Hang High Pull -> High Hang Squat Snatch
7×1, every 90s

Partner 18 Min AMRAP
9 Thrusters 115/75
21/19 Bike Cal
1 min plank
Partner must hold BB off ground in order for work to count
first 9 min, OH
next 6 min, front rack
next 3 min DL position

Team Workout Month

Complete the following as fast as possible (as a team):

500 Calories Rower
400 Jump Ropes
300 Wall Balls (20/14)
200 DB Cleans (40/30)
100 Burpee Box Jump Overs (30/24)
Everyone is working at the same time
1 Person always has to be on the Rower while the other 2 people are working at the same time.
You can split up the work however you want. You do not have to perform the exercises in order.
40 Minute Cap