12 min AMRAP of:
10/8 AAB Cals
15 Med-Ball Squats
10 Dumbbell Strict Press, 35/25 lbs (2xDBs)
8 RFT of:
250m row
10 Dumbbell Thrusters, 50/35 lbs (L4), 45/30 lbs (L3), 40/25 lbs (L2), 35/20 lbs (L1), 30/15 lbs (
AMRAP of Meters:
Run with a 20/14 lbs vest (RX), no Vest (S)
*Use the remainder of class to run as far as possible (Time cap is 5 min prior to the end of class)
3 rounds:
50 Double Unders (RX), Single Unders (S)
10 Inchwoms
20 Ring Rows
2 RFT of:
200m run
15 D-Ball clean, 150/100 lbs (L4), 100/60 lbs (L3/2/1), 60/30 lbs (
12 D-Ball clean, 150/100 lbs (L4), 100/60 lbs (L3/2/1), 60/30 lbs (
9 D-Ball clean, 150/100 lbs (L4), 100/60 lbs (L3/2/1), 60/30 lbs (
5 RFT of:
10 Cals on AAB
10 Thrusters, 95/65 lbs
100′ Sandbag Walking Lunges, 45/25 lbs
400 m run
Then:
10 min working on DU’s
For Time of:
75 T2B (L4), 65 Reps (L3), 55 Reps (L2), 45 Reps (L1), 35 Reps or 75 Knee-Ups (
75 SHSPU (L4), HSPU’s (L3), 55 Reps (L2), 35 Reps (L1), 75 Assisted Reps or 25 Wall-Walks or 75 Seated DB Press, 35/25 lbs (
400 m run
Then:
10 min working on DU’s
Teams of 2 Complete 40 min AMRAP of:
400 m Run (Run Together)
40 Double Unders/Singles
40 Cals on AAB
40 C2GHRPU’s
*Split reps/cals as req’d
3 rounds:
10 Suitcase Deadlift (R/L)
20 RIng Rows
20 Alt Leg V-Ups
3 rounds:
5 Rope Climb (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 1 Rep or 10 Rope Get-Ups (
3 rounds:
5 Rope Climb (L4), 4 Reps (L3), 3 Reps (L2), 2 Reps (L1), 1 Rep or 10 Rope Get-Ups (
12 min AMRAP of:
15/12 Cal Row
10 Empty BB Deadlift
10 Empty BB Muscle Clean
10 Empty BB Push Press
*Add light weight each round
3 Rounds for Time:
12 Deadlift, 155/105 lbs (L4), 135/85 lbs (L3), 115/65 lbs (L2), 95/55 lbs (L1), 75/45 bs (
6 Shoulder to Overhead, Same WT
*10 min cap
*Rest until 10 min on the clock
3 Rounds for Time of:
12 Deadlift 185/125 lbs (L4), 165/105 lbs (L3), 145/85 lbs (L2), 125/65 lbs (L1), 105/55 lbs (
6 Shoulder to Overhead, Same Wt
*10 min time cap
*Rest until 20 min on the clock
3 Rounds for Time of:
12 Deadlift 205/145 lbs (L4), 185/125 lbs (L3), 165/105 lbs (L2), 145/85 lbs (L1), 125/65 lbs (
6 Shoulder to Overhead, Same Wt
*10 min cap
10 min AMRAP of:
1:00 Row
20 Walking Lunges
10 Single Arm DB Strict Press (R/L)
10 Suitcase DL (R/L)
20 Alt Leg V-Ups
*Work in a range you still have a fast pull and quick punch under the bar.
*Working in 73-83% 1RM Power Snatch is a good goal
50/35 Cal Assault Bike
50/35 Cal Row
50/35 Cal Assault Bike
50 Burpee Over Bar (Lateral)
*15 min cap
Coaches Choice
Coaches Choice
Teams of Two (all syncro):
15-12-9 reps for Time:
HSPU’s (RX), C2GHRPU’s (S)
T2B (RX), GHD (S)
Box Jumps, 24″ (RX), 20″ (S)
3 rounds:
2:00 Row
20 Walking Lunges
10 Single Arm DB Strict Press (R/L)
10 Suitcase DL (R/L)
20 Alt Leg V-Ups
*15 min cap
5 Rounds for AMRAP of:
Max Reps in 2:00
10 Bar Muscle Up’s (L4), 5 Reps (L3), 10/10 C2BPU’s/Ring Dips (L2), PU’s/Ring Dips (L1), 10/10 Ring Rows/Box Dips (
