For Time (Fitness) 1 Mile Run 20 Single DB Box Step Overs (20/24") (20/35) 20 Line Facing Burpees 20 Single Arm Overhead Lunges (20/35) 20 Line Facing Burpees 20 Single DB Box Step Overs (20/24") (20/35) (Comp) 1 Mile Run 30 Double DB Box Step Overs (20/24") (35/50) 30 Line Facing Burpees 30 Single Arm [...]
9:00 Cal Concept 2 Bike Starting with and Every 400/500m - 30-50 Double Unders (2:00 Rest) 9:00 Cal Row Starting with and Every 200/250m - 15 Plate Ground to Overhead (25/45) (2:00 Rest) 9:00 EMOM 1) 3-5 Wallwalks 2) 12 Toes To Bar OR 12 V-Ups to 0:10 Hollow Hold 3) 100m Run
AMRAP 10:00 (Fitness) 3 Devil Press (20/35) 5 Box Jumps (20/24") 7 Wallballs (14/20) (Comp) 5 Devil Press (35/50) 7 Box Jumps (24/30") 9 Wallballs (14/20)
Snatch 5:00 to Build to 75% 2 @ 75%2 @ 80% 1 @ 80% + x 2 If it feels good - add 5-10lbs on each lift 4 Sets 3 Snatch Pulls @ 100% w/3 Second Eccentric Back Squat 2 Rounds 1 Reps @ 90% (Rest 2:00) 3 @ 70% (Rest 3:00) Add 5-10lbs to [...]
1:30 Work / 1:30 Rest x 6 (Fitness) 10/12 Cal Row AMRAP Clusters (55/75lbs) (Comp) 12/15 Cal Row AMRAP Clusters (65/95lbs)
5 Rounds for Time (Fitness) 12 Wallballs (14/20) 10 Deadlifts (105/155) 8 Pull Ups (Comp) 15 Wallballs (14/20) 15 Deadlifts (155/225) 5 Bar Muscle Ups
Teams of 2 - Alternate Full Rounds 9:00 AMRAP 8 Cal Bike 7 Hang Power Cleans 6 Front Squats 5 Shoulder to Overhead (1:00 Rest) 9:00 AMRAP 10 Cal Bike 5 Squat Cleans 5 Cal Bike 5 Thrusters (1:00 Rest) 9:00 AMRAP 6 Cal Bike 5 Hang Power Cleans 4 Front Squats 3 Shoulder to [...]
AMRAP 24:00 (Fitness) 40 Cal Row 40 Alternating DB Snatch (20/35) 40 Push Ups 40 Box Step Ups (20"/24") (1x 20/35) 40 Plank Walks (Comp) 55 Cal Row 55 Alternating DB Snatch (35/50) 55 Box Step Ups (20/24") (1x 35/50) 55 Push Ups 55 Cal Ski
4 Rounds for Time (Fitness) 400m Run 25 Double Unders 10 Burpee Box Jump Overs (Face Box) (20/24") (Comp) 400m Run 75 Double Unders 15 Burpee Box Jump Overs (Face Box) (20/24")