800 Meter Row
50 Chest-2-Bar Pull-ups (scale = chin over bar)
40 Overhead Lunges (scale = front rack) (115/85)
30 KB Swings (70/53)
20 Squat Cleans (115/85)
10 Wall Walks (scale = 20 HR Push-ups)
30 minute time cap
Metcon (For Time):
800 Meter Row 50 Chest-2-Bar Pull-ups (scale = chin over bar) 40 Overhead Lunges (scale = front rack) (115/85) 30 KB Swings (70/53) 20 Squat Cleans (115/85) 10 Wall Walks (scale = 20 HR Push-ups) 30 minute time cap
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20 Min Amrap
5 Thrusters (95/65) 7 Hang Power Snatches (95/65) 10 SDLHP (95/65) “FATAL 40”
Partner Friday!!!
20 Min AMRAP (team of 2) 100 Wall Balls (20/14) 50 Dubs Each (Together, you both do 50) 100 Kettlebell Swings (70/53) 50 Dubs Each (Together, you both do 50) 100 Hang Power Cleans (95/65) 400 M Run (together) * On the 100 rep movements, split reps any way you wish. 24 Min Amrap:
2 Rds of: 5 HSPUs 10 Pistols 15 Pull-ups -then- 20 DB Hang Clean &Jerks 50/35 (open standard, 1 DB from hang) *DB C&J can be split anyway you like. Score is rounds and reps. Workout will go 5 HSPU, 10 Pistols, 15 pull ups x 2.. THEN 20 DB Clean and jerks. That will = 1 round for scoring. Metcon (AMRAP for Rounds/Reps)
5 Min Amrap 3 Deadlifts (275/195) 9 Box Jump-overs (24/20) -Rest 3 Mins- 5 Min Amrap 2 Deadlifts (315/220) 9 Lateral Burpees over bar -Rest 3 Mins- 5 Min Amrap 1 Deadlift (365/255) 3 Burpee Box Jump 24/20 Metcon (5 Rounds for Time)
16 KB Swings (53/35) 100 Meter Run 10 Toes-2-Bar (scale = sit-ups) 100 Meter Run 6 Squat Snatches (95/65) (scale = power snatch + OH squat) 100 Meter Run 16 Min Running Clock
4 Mins Max rep: Clean & Jerks (155/105) 4 Mins Max rep: Burpees 4 Mins Max rep: Cal Row 4 Mins Max rep: Back Squats (155/105) 20 Min Amrap
9 Squat Cleans 8 Cal Row 6 Squat Cleans 8 Cal Row 3 Squat Cleans 8 Cal Row *The above work = 1 round Rd 1 & 2: 95/65 Rds 3 & 4: 135/95 Rds 5 & 6: 155/105 Rds 7 & 8: 185/135 Rds 9 & 10: 205/145 Rds 11 & 12: 225/155 Metcon (Time)
For Time 400 Meter Run 40 DB Snatches (50/35) 40 Pull-ups 30 DB Snatches (50/35) 30 Pull-Ups 20 DB Snatches (50/35) 20 Pull-ups 10 DB Snatches (50/35) 10 Pull-Ups 400 Meter Run 25 minute cap |
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