A.1 Back Squat – 3, 3, 3, 3, 3
A.2
12 Minute AMRAP
6 HSPU
9 Deadlifts #225/#155
30 Double Unders/ 60 Singles
A.3
3 x :30 Hollow Hold
Post loads and rounds to comments.
In Teams of 2
160 Power Clean and Jerks
Every 40 Repetitions, and starting with:
45/30 Calorie Row
30 Toes to Bar
Weight climbs every 40 repetitions.
Weight #1 – #95/#65
Weight #2 – #135/#95
Weight #3 – #155/#105
Weight #4 – #185/#135
Post partners and times to comments.
A.1 Bench Press – 5, 5, 5, 5, 5
A.2
3 Rounds
1:00 – Thrusters #95/#65
1:00 – Power Cleans
1:00 – Box Jump Overs
1:00 – Pull Ups
1:00 – Assault Bike Calories
Rest 1:00 between rounds.
Post loads and reps to comments.
A.1 Deadlift – 5, 5, 5, 5, 5
A.2
20-18-16-14-12-10:
Dumbbell Power Snatch #50/#35
100m Run After Each Round
A.3
40-30-20-10 Ab Mat Sit Ups
:10 L – Sit
Post loads and times to comments.
A.1 Power Clean – 5, 5, 5, 5, 5
A.2
3 Rounds
10 Front Squats #165/#110
20 Chest to Bar Pull Ups
50 Double Unders/ 100 Singles
A.3
3 Sets, Not for Time
40 AbMat Sit Ups
:20s Overhead DB Static Hold each side
Post loads and times to comments.
A.1 Press – 5, 5, 5, 5, 5
A.2
In a 4:00 Window…
3 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks #95/#65
Time remaining, Max Calorie Row
Rest 4:00
In a 4:00 Window…
2 Rounds:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks #115/#80
Time remaining, Max Calorie Row
Rest 4:00
In a 4:00 Window…
1 Round:
12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks #135/#95
Time remaining, Max Calorie Row
Post loads and calories to comments.