25 Wall Ball overhead Lunges 20/14
20 Dumbell Overhead Squats 50/35
15 Lateral Burpee over DB
EMOM including 0:00 20 Dubs
35 min time cap
*pick up where you left off after Dubs
**The workout starts with double-unders.
4 rounds for time:
25 Wall Ball overhead Lunges 20/14 20 Dumbell Overhead Squats 50/35 15 Lateral Burpee over DB EMOM including 0:00 20 Dubs 35 min time cap *pick up where you left off after Dubs **The workout starts with double-unders.
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20 Minute AMRAP
5 DB Thrusters 50s/35s (one in each hand) 10 Toes-2-Bar (Scale = sit-ups) 15 Wall Balls 20/14 20 DB Snatches 50/35 (alternating) 200 meter run or row Metcon (5 Rounds for Time)
200 Meter Run 5 Strict Shoulder Press (115/85) 5 Push Press (115/85) 5 Push Jerks (115/85) 30 Abmat Situps 15 Min Amrap
5 Burpee Box Jumps (24/20) 10 Box Jump Overs (24/20) 5 Squat Snatches (95/65) 10 Air Squats Metcon for time:
Buy-in: 100 Meter Run w/wall ball 20/14 21-18-15 Deadlifts (185/135) HR Push ups -Rest 2 Mins- Buy-in: 100 Meter Run w/ wall ball 15-12-9 Deadlifts (245/170) Ring Push ups -Rest 2 Mins- Buy-in: 100 Meter Run w/ wall ball 9-6-3 Deadlifts (305/215) Handstand Pushups Score is total time including rest MetCon (3 Rounds for Time)
600 Meter Run or Row 25 S2O (95/65) 25 Slam Ball Over the Shoulder 50/30 75 Double Unders (150 singles) MetCon for Time: Buy in: 200 Meter DB Farmer Carry (50/35) 3 Rds 14 SDLHP (Kettlebell 70/53) 14 DB Burpees (50/35) (See demo video below) 14 Chest-2-Bar Pullups 14 DB Hang Clean & Jerk (50/35) (7 each arm) *2 DBs on Burpees and farmers carries **1 DB on Hang Clean Metcon (4 Rounds for reps)
Round 1: 5 Mins: 150 Air Squats Max Reverse Lunges (Step back into the lunge, instead of forward) -1 Min Rest- Round2: 5 Mins: 40/30 Cal Bike Max Rep Box Step ups 24/20 -1 Min Rest- Round 3: 5 Mins: 25 Strict Pullups Max Rep Pushups -1 Min Rest- Round 4: 5 Mins: 800 Meter Row Max Rep Ab-mat Situps * Score for each round is total reps of the max rep movement, the first movement is always the buy in. ** If more than 2 are working out, start on different rounds to accommodate the 2 bikes. 17 Min Amrap
200 Meter Run or Row 1 Clean (225/145) 100 Meter Run or Row 5 Deadlifts (225/145) 50 Meter Run or Row 10 Burpees **Runs = 1 Rep Metcon (5 Rounds for Time)
16 Dumbell Snatches (50/35) 14 Overhead Squats (95/65) 12 Knees-2-Elbows |
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