Every 3 min, 5rds
50 Jump Ropes
45s Wall Sit
5 Front Squats (-1 each rd)
*add weight as desired
3 Mini Sprints, 5 min cap on each
Part A:
15-12-9
Muscle Cleans
Bar Over Burpees
Part B:
12-9-6
Semi Squat Clean
Burpees
Part C:
9-6-3
Squat Clean
Burpee Box Jump
AMRAP and AMAP, 30m cap
3 Pull Ups (+3 each ed)
6 Push Ups (+6 each rd)
9 Air Squats (+9 each rd)
Once a rd is completed,
1min max effort Bike or Row Cal
4rds, Every 2 min
6-8 Strict Press
45s KB (2) Farmers Hold
2RFT, 22 min cap
50 ABMAT Sit ups
25 Strict Press
3 Laps
25 KBS
Every 2 min
Back Squats
10-8-6-4-2
*add weight as needed
7rd, EMOM
Min 1: 4 Man Makers
Min 2: 9 Kip Swings
Min 3: 13 Dips
5rds, Every 3 min
5 Vertical Jump to Broad Jump to Box Jump
30s Hollow Hold
5 DL (-1 each rd)
*add weight as desired
For Time, 15 min cap
1 Weighted Lunges (DBs) (there/back)
10 SDHP (-1 each rd)
(7) 3-minute rounds
In 3 minutes complete the following:
Min 1: Complete as many DB Snatches as possible (keep count)
Minutes 2 and 3 (2 minutes): 50/45 MINUS The # of DB Snatches from above EQUALS the number of Calories on the rower/bike
(rest with the remaining time once you get to the number 50)
(for example: if I do 25 DB Snatches then I have to do 25 calories. If I do 20 Db Snatches, I have to do 30 calories)
Ladies: 45 not 50
The first 4 rounds do DB Snatches.
The last 3 rounds do Air Squats
Tabata – 5 times in a row, 2 times through
Wall Balls
Leg raise Over Wall Ball
Torpedo Bicep Curl
Row/ Bike (or 2-3 laps)