20 minute AMRAP of:
25 Burpees
400 meter Run
25 Kettlebell Swings (53/35)
400 meter Run
25 Pull-Ups
400 meter Run
25 Push-Ups
400 meter Run
Conditioning: "Boogie Shoes"
20 minute AMRAP of: 25 Burpees 400 meter Run 25 Kettlebell Swings (53/35) 400 meter Run 25 Pull-Ups 400 meter Run 25 Push-Ups 400 meter Run
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Strength/Conditioning: "18 Min AMRAP"
3 Rounds of: 10 Abmat Situps 3 Deadlifts (275/195) -then- 2 Rounds of: 10 KB Goblet Squats (53/35) 3 Deadlifts (275/195) -then- 1 Round of: 50 Double-Unders (scale=100 singles) 3 Deadlifts (275/195) Conditioning: "Metric"
For Time: 50 Cal Row 40 Hang Snatches (75/55) 30 HSPUs 20 Burpee Box Jump Overs (24/20) 10 Pull-ups + 10 Dips Conditioning: "The 22s"
15 Min AMRAP 22 Back Squats (95/65) 22 Toes-2-Bar 22 Alternating DB Snatches (50/35) Strength/Conditioning:
For Time: 10 Clean & Jerks (185/135) 100 Meter Run 20 Chest-2-Bar Pull-ups 8 Clean & Jerks (185/135) 100 Meter Run 16 Chest-2-Bar Pull-ups 6 Clean & Jerks (185/135) 100 Meter Run 12 Chest-2-Bar Pull-ups 4 Clean & Jerks (185/135) 100 Meter Run 8 Chest-2-Bar Pull-ups 2 Clean & Jerks (185/135) 100 Meter Run 4 Chest-2-Bar Pull-ups Conditioning: "Morrison"
50-40-30-20-10 Wall-Ball Shots, 20# Box Jumps, 24" Kettlebell Swings, 53# In honor of U.S. Army Specialist Scott Morrison, of Blue Ash, OH, died on September 26, 2010 Conditioning: "Red-line"
14 Min AMRAP of: 12 Wall Balls (20/14) 6 Burpees 12 Ab-Mat Situps Strength/Conditioning: "DT x4+"
10 Pull-ups 200 meter run -then- 4 Rounds for Time of: 12 Deadlifts (135/95) 9 Hang Cleans (135/95) 6 Shoulder to Overheads (135/95) -then- 200 Meter Run 10 Pull-ups Conditioning: "Fun with a Dumbbell"
15 Min AMRAP 14 DB OH Walking Lunges 50/35 10 Toes-2-Bar 14 DB Squats (hold db any way you want, but on shoulder or above) 10 Toes-2-Bar *DB movements performed with a single dumbbell.* Strength/Conditioning: "Grunt Work"
For Time: 400 Meter Run -then- 3 Rds 11 Power Cleans (115/85) 5 Box Jumps (30/24) -then- 3 Rds 7 Power Cleans (155/115) 5 Burpees -then- 3 Rds 4 Power Cleans (205/145) 5 Burpee Box Jumps (30/24) -then- 400 Meter Run |
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