1 minute of box jumps, 24-in. box
1 minute of wall-ball shots, 20-lb. ball
1 minute of rowing (calories)
1 minute REST
*write down your reps during your rest period
**score = total reps completed
5 rounds for reps of:
1 minute of box jumps, 24-in. box 1 minute of wall-ball shots, 20-lb. ball 1 minute of rowing (calories) 1 minute REST *write down your reps during your rest period **score = total reps completed
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In front of a clock set for 12 minutes:
1 minute of double-unders 1 minute of 50-lb. dumbbell snatches 2 minutes of double-unders 2 minutes of 50-lb. dumbbell snatches 3 minutes of double-unders 3 minutes of 50-lb. dumbbell snatches 30 Deadlifts as quickly as possible (225/185)
-rest 3 minutes- 20 Deadlifts as quickly as possible (275/225) -rest 3 minutes- 10 Deadlifts as quickly as possible (315/255) -rest 3 minutes- Cooldown: 800 meter row 4 rounds for time of:
30 Push-ups 20 Front Squats (115/75) 10 Push Presses (115/75) 20 GHD Sit-ups or 30 Ab-mat Sit-ups Teams of 2
18 Min Amrap 30-20-10 DB Thrusters 50/35 (both DBs) Burpees 6"target -Then- 30-20-10 DB single arm OH Squats 50/35 (1 DB) Burpees 6"target -Then- 60 Devils Presses (2 DBs) *2 DB for thrusters & Devil Presses, 1 for squats **if you finish the 60 Devils press start back at the top. Teams of 2
20 Minute AMRAP: 12/9 Cal Bike 12/9 Cal Row 12 Thrusters (65/45) *Partners complete full rounds, the switch. **If you don't have a partner, 10 minute AMRAP For Time:
800 Meter Run -then- 10 Rds 4 Front Squats 8 HR Push ups 12 Box Jump Overs 24/20 185/135 155/105 135/95 *30 minute time cap **No squat cleaning the first rep, has to be 4 Front Squats 21-15-9 reps for time of:
Hang squat cleans with dumbbells Handstand push-ups -Rest 5 minutes- Optional Bonus: 10 100m sprints 5 rounds for reps of:
1 minute of 75-lb. sumo deadlift high pulls 1 minute of 75-lb push presses 1 minute of rowing for calories 1 minute of REST *Record your reps for the round during your rest **Rep count per round = Total # of SDLHP + total # of push presses + total # of cal. rowed. ***Total score = rep count of all rounds added together |
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