20 minutes to work up to heavy (1+1) complex
3 RFT:
750m Row
8 Clusters 135/95
45 Second hang from pull-up bar
Hang does not have to be consecutive. Accumulate a total of 45 seconds each round.
Score is lowest number of reps
3 RFT:
400m Run
18/13 Calorie Bike
20 Push-ups
AMRAP 15:
15 KBSW 70/53
12 Burpee Box Jump Overs 24/20
Start with 225/155 and 1 rep
Add 10lbs and 1 rep each minute
Continue until you can no longer perform the reps unbroken
Final round should be 10 reps @ 315/245
EMOM x 12:
10 Knees to Elbow
1 Power Clean + 2 Push Press
Goal is to get to heaviest weight you can on clean and push press
Rx is ONLY if you complete ALL reps.
This is a squat clean.
14-Minute AMRAP of:
7 Muscle-ups
50 Wall-Ball Shots, 20# / 14#
100 Double-Unders
Scaled muscles-ups = 2:1 Pull-ups
Teams of 3
AMRAP 25:
70/50 Calorie Row, 70 Bar-Facing Burpees, 70 Power Snatches (75/55)
60/40 Calorie Row, 60 Bar-Facing Burpees, 60 Power Snatches (95/65)
50/35 Calorie Row, 50 Bar-Facing Burpees, 50 Power Snatches (115/80)
40/30 Calorie Row, 40 Bar-Facing Burpees, 40 Power Snatches (135/95)
30/20 Calorie Row, 30 Bar-Facing Burpees, Max Power Snatches (155/105)
One athlete works at a time in this team of 3 workout. The weight on the power snatches should be something that athletes could complete 25, 20,1 5,10, and 5 repetitions unbroken respectively if they needed to. Calories are different for teams of men and women. For mixed teams, complete 60-50-40-35-25 calories. Two athletes can switch out weight after each round of power snatches as other athlete works on the rower. Athlete may get to the rower early, but cannot begin until the last power snatch is completed. If athletes reach the last barbell, they will complete as many reps as possible in the remaining time.
If you are sufficient at double-unders, perform 3 sets for max reps.
3 RFT:
10 Overhead Squats 135/95
20 Toes-to-Bar
50 Double-unders
8 Rounds of :20 On / :10 Off:
Kettlebell Swings (53/35)
Row
Sit-Ups
Shuttle Sprints
In this Tabata style workout, athletes will alternate between :20 seconds of work and :10 seconds of rest for 8 rounds on each movement. For example, athletes will complete all of the rounds of kettlebell swings before moving to all of the rounds of row and so on. For the shuttle sprints, place two cones 10 meters apart. One rep is when one foot passes a cone. Each movement is scored separately, with the score being the lowest amount of reps across the 8 rounds.
“Cinder Block”
For time:
10 Strict Pull-ups, 10 Calorie Bike
10 Strict Pull-ups, 10 Calorie Bike
10 Strict Pull-ups, 10 Calorie Bike
20 Push-ups. 10 Calorie Bike
20 Push-ups. 10 Calorie Bike
20 Push-ups. 10 Calorie Bike
30 Air Squats, 10 Calorie Bike
30 Air Squats, 10 Calorie Bike
30 Air Squats, 10 Calorie Bike
NO KIPPING!!!
Pause for 3 seconds at the bottom
“Black and Blue”
5 RFT:
10 Power Cleans 135/95
10 Burpees