50-40-30-20-10 reps of:
Double-Unders
AbMat Sit-Ups
Directly into…
5-10-15-20-25 reps of:
KBS (53/35)
Wallballs (20/14)
Conditioning: “Layup”
50-40-30-20-10 reps of: Double-Unders AbMat Sit-Ups Directly into… 5-10-15-20-25 reps of: KBS (53/35) Wallballs (20/14)
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Strength/Conditioning: "Bar Work"
Round 1: 25 Power Snatches (75/55) 10 Power Clean and Jerks (135/95) 650m Row Round 2: 25 Power Snatches (75/55) 10 Power Clean and Jerks (155/105) 650m Row Round 3: 25 Power Snatches (75/55) 10 Power Clean and Jerks (185/135) 650m Row Conditioning
15 Minute AMRAP of: 5 Bar Muscle-Ups (scale=5 pullups + 5 dips) 10 Overhead Squats (95/65) (scale=front squats) 15 Deadlifts (95/65) Conditioning: "3x5"
Part #1: 45/30 Calorie Assault Bike Buy-In, into… 5-Minute AMRAP of: 9 Power Cleans (95/65) 21 Double-Unders Rest 3:00 Minutes Part #2: 30/20 Calorie Bike Buy-In, into… 5-Minute AMRAP of: 6 Power Cleans (135/95) 21 Double-Unders Rest 3:00 Minutes Part #3: 15/10 Calorie Bike Buy-In, into… 5-Minute AMRAP of: 3 Power Cleans (165/115) 21 Double-Unders Kilos: 1st Bar (43/29.5) Strength: "Beast Builder"
3 “Macho Man” Complexes (95/65) in 3 minutes Rest 2 minutes 3 “Macho Man” Complexes (115/85) in 3 minutes Rest 2 minutes 3 “Macho Man” Complexes (135/95) in 3 minutes Rest 2 minutes 3 “Macho Man” Complexes (155/105) in 3 minutes Rest 2 minutes 3 “Macho Man” Complexes (185/125) in 3 minutes Rest 2 minutes Max “Macho Man” Complexes (205/145) in 3 minutes 1 “Macho Man” Complex is: 3 Power Cleans 3 Front Squats 3 Jerks ********************************************** Conditioning: “Dirty 30” 30 Box Jumps (24″/20″) 30 Chest to Bar Pull-Ups 30 Kettlebell Swings (53/35) 30 Front Squats (115/85) 30 Toes-2-Bar 30 Push Press (115/85) 30 Deadlifts (115/85) 30 WB (20/14) 30 Burpees 100 Double-Unders (scale=200 singles) Conditioning: "Easy Day"
3 Rounds *Wearing a 20/14 Weight/Tac Vest is encouraged* 50 Air Squats 35 Pushups 25/20 Calorie Bike or 35/28 Calorie Row Conditioning: “Task Priority Fight Gone Bad”
3 Rounds of: 30 Wallballs (20/14) 30 Sumo Deadlift High Pulls (75/55) 30 Box Jumps 24/20 30 Push Press (75/55) 30/20 Cal Row 1 Minute Rest Strength/Technique: "Snatch"
Every 90 seconds x 5 Sets: 1 Power Snatch 1 Overhead Squat 1 Squat Snatch Conditioning: “Spice Girl” For Time: 21 Power Snatches (95/65) 5 Rounds of “”Cindy”” 21 Overhead Squats (95/65) 5 Rounds of “”Cindy”” 21 Squat Snatches (95/65) * Cindy = 5 Pullups / 10 Pushups / 15 Air Squats Conditioning: "CF Games Online Qualifier Workout 6"
2 rounds for time of: 10 deadlifts, 255 lb. 20 handstand push-ups 30 front squats, 75 lb. Time cap: 20 minutes Conditioning: "CF Games Online Qualifier Workout 4"
3 rounds for time of: 9 chest-to-bar pull-ups 18 toes-to-bars Time cap: 12 minutes |
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