5 Pullups
10 Pushups
15 Situps
20 Air Squats
15 Minute AMRAP of:
5 Pullups 10 Pushups 15 Situps 20 Air Squats
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20 minute AMRAP of :
50 Double-unders (150 singles) 400m run 24 DB lunges stationary or walking (45/25, one DB in each hand) Complete as many reps as possible in 10 minutes of:
5 thrusters 5 chest-to-bar pull-ups 10 thrusters 10 chest-to-bar pull-ups 15 thrusters 15 chest-to-bar pull-ups 20 thrusters 20 chest-to-bar pull-ups Etc., adding 5 reps to each exercise each round. Men use 95 lb., women use 65 lb. (scale as needed) Chest-to-bar pull-ups may be scaled to regular pull-ups or ring rows if needed. 3 Minute AMRAP
10 WallBalls 10 Burpee Pull-ups -Rest 2 Minutes- 3 Minute AMRAP 10 Jumping Lunges 10 Push-ups -Rest 2 Minutes- 3 Minute AMRAP 10 Thrusters (95/65 or 85/55 or 75/45) 10 KBS Strength:
5x5 Front Squats (as heavy as you can reasonably do) -then- METCON For time: 100 double-unders or 300 singles 50-calorie row 25 step-ups holding 45lb dumbbells to 24-inch box (guys) or 25 step-ups with 25lb dumbbells to 20-inch box (gals) *Since we only have two rowers, you will have to start in pairs. Once that last person, of the pair, reaches 30 calories, the next pair can start on the double-unders at the next whole minute. 7 Minute EMOM
1 Power Clean 1 Hang Clean 1 Squat Clean -then- 7 Minute AMRAP 5 Burpee Bar Overs 10 KB Swings "Air Force - Hero WOD"
EMOM complete 4 burpees, then do bar work for the remainder of the minute. Rx: 95/65, Scale: 75/55 20 Thrusters 20 Sumo Deadlift High Pulls 20 Shoulder to Overheads 20 Overhead Squats 20 Front Squats *Wherever you are in the workout, at the top of the minute, complete the "in progress" rep, then execute 4 burpees. Once burpees are complete, pick back up where you left off. 21-15-9 reps of:
Overhead squats (95/65 or 75/45) Burpees AMRAP in 15 minutes
5 Chest-to-Bar Pullups + 5 Ring Dips 50 DUs (150 singles) 10 Handstand or elevated pushups 40 DUs (120 singles) 15 Chest to Bar 30 DUs (90 singles) 20 Handstand or elevated pushups 20 DUs (60 singles) *Score = Completed rounds + reps |
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