Buy-In: 30/20 Cal Bike
-then-
9-15-21-27-33
Wall Balls 20/14
DB Hang Clean & Jerks 50/35
Single dumbbell for the clean and jerks. Switch hands whenever you want.
Metcon for Time:
Buy-In: 30/20 Cal Bike -then- 9-15-21-27-33 Wall Balls 20/14 DB Hang Clean & Jerks 50/35 Single dumbbell for the clean and jerks. Switch hands whenever you want.
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18 Min AMRAP
75 Dubs (scale = 75 singles) 15 Toes-2-Bar (scale = 25 Situps) 50 ft HS walk (25’ down and back) *3 walk walks for scaled **Alternate scale = Walk 50' holding two DBs overhead (50/35) 4 Rounds for Time of:
5 Ring Muscle-ups (scale = 10 pull-ups) 10 Squat Cleans (165/115) 15 Bar Facing Burpees 15 Minute AMRAP:
6-5-4-3-2-1 reps of (with each arm): Alternating DB Snatches (70/50) Hand-release Pushups -then with remaining time- Max reps Burpees *score = number of burpees completed. 20 Min AMRAP
25 Hang Cleans (155/105) 50 Abmat Situps 100 Air Squats 150 Double Unders (150 singles) MetCon For Time:
30 Thrusters (95/65) 40 Alternating DB Snatches (50/35) 15 Ring Muscle Ups (scale = 15 pullups) 40 Alternating DB Snatches (50/35) 30 Thrusters (95/65) METCON for time:
Buy-In: Bike for calories (40-men/30-women) -then- 5 Rounds 12 HSPUs (scale=18 hand-release pushups) 12 Toes-2-Bar (scale=18 situps) 12 Deadlifts (225/155) There are only 2 bikes, so here are the options; you can buy-out with the bike at the end of the workout. Alternatively, you can start in heats. First two go, next two are standing by. Let's say the 2nd of the first two riders finishes at 3:35, the next two start at 4:00, and so on. Next two start at the next minute roll-over after the previous two finish. Easy peasy. 20 Min AMRAP
200 Meter Run 5 Burpee Box Jump Overs 24/20 5 Squat Snatches (115/75) (scale = power snatch+squat) *Burpee Box Jump Overs will increase by 5 each Rd. 2 Rounds for Time of:
25 Deadlifts (135/95) 400 Meter Run or Row 25 Hang Cleans (135/95) 400 Meter Run or Row 25 Shoulder-2-Overheads (135/95) 400 Meter Run or Row Teams of 2
15 Min AMRAP 10 Synchronized Unbroken OHS (95/65) 5 Synchronized Bar Facing Burpees 10 Synchronized Unbroken OHS (95/65) 10 Synchronized Bar Facing Burpees 10 Synchronized Unbroken OHS (95/65) 15 Synchronized Bar Facing Burpees 10 Synchronized Unbroken OHS (95/65) 20 Synchronized Bar Facing Burpees 10 Synchronized Unbroken OHS (95/65) *With Time remaining max Rep Synchronized Bar Facing Burpees. **if you break on the OHS, add 10 Burpees to the next set of Burpees. ***if working alone, nothing changes, you just aren't synchronized with anyone. |
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