Workout: 40 Minute AMRAP ***Once you finish 1 round the runs turn to 200m instead of 400m***
Teams of 2!
400m Run
80 KB Swings (53/35)
60 Situps
400m Run
80 Goblet Squats
60 Situps
400m Run
80 Pullups
60 Situps
400m Run
80 Power Snatch (75/53)
60 Situps
400 Run
80 Front Rack Lunges (75/53)
60 Situps
Strength: Bench Press 10-8-6-4-2
Workout: 23 Minute AMRAP (As Many Rounds As Possible)
Teams of 2!
1000m Row
60 Calorie Assault/Echo Bike
100 Double Unders
Strength: Thruster 10-8-6-4-2 **Off Rack**
Workout: 12 Minute AMRAP (As Many Rounds As Possible)
16 Wallballs
12 Deadlifts RX(115/73) RX+(155/103)
8 Hang Power Cleans RX(115/73) RX+(155/103)
4 Push Jerks RX(115/73) RX+(155/103)
Strength: Front Squats 10-8-6-4-2
Workout: For Time
400m Run Buy in,
30-20-10 Power Snatches RX(75/53-95/63-115/73)RX+(95/63-115/73-135/93)
15-10-5 Lateral Burpee over Barbell
30-20-10 Air Squats
400m Run Buy out
**You only run at the beginning and the end of the workout**
Strength: Deadlift 10-8-6-4-2
Workout: 16 Minute AMRAP (As Many Rounds As Possible)
40 Strict Situps
30 Step ups (20″/16″)
20 Cals on Row/Dyne/Erg
10 Dips on rings or stationary dip bar RX+(Muscle up to dips)
Workout: For Time
Teams of 2!
1 Mile run Buy in then,
4 Rounds of
20 DB Single Arm Thruster (50/35)
20 Pull ups
then,
4 Rounds of
40 DB Goblet Squats (50/35)
40ft Handstand walk (10ft increments) or 4 Wall walks
then,
1 Mile run Buy out
Strength: Strict Press 10-8-6-4-2
Workout: 15 Minute AMRAP (As Many Rounds As Possible)
4 Power Cleans RX(135/93) RX+(165/115)
8 Toes To Bar
24 Double Unders
Strength: Back Squats 10-8-6-4-2
Workout: 22 Minute AMRAP (As Many Rounds As Possible)
Teams of 2!
100 Calorie Row/Dyne/Erg
75 Situps
50 Wallballs
25 Push ups
Strength: Split Jerks 4×2
Workout: For Time
33-27-21-15-9 Wallballs (20/14)
10 DB Floor Presses (50/35)
then,
10 Alternating DB Snatches (50/35)
33-27-21-15-9 Air Squats
Strength: Deadlifts 5×3
Workout: 4 Rounds of “Fight Gone Bad” Style
1 Minute at each Station
Situps
Russian KB Swings (53/35)
Renegade Rows (50/35)
Step ups (24″/20″)
Cals on Row/Dyne/Erg
**No 1 min rest…**