A.1 Bench Press – 5, 5, 5, 5, 5
A.2
8 Rounds
:20 Seconds DB Snatches #50/#35
:10 Seconds Rest
:20 Seconds Handstand Hold
:10 Seconds Rest
Rest 3:00
8 Rounds:
:20 Seconds Calorie Row
:10 Seconds Rest
A.3
4 Rounds
10 Ball Slams (Heavy)
30 Ab Mat Sit Ups
Post loads and scores to comments.
A.1 Back Squat – 5, 5, 5, 5, 5
A.2
4 Rounds
:30 Assault Bike for Calories
:30 Rest
:30 Jumping Lunges
:30 Rest
:30 V-Ups
:30 Rest
A.3
3 Rounds
20 Banded Good Mornings
15 Hip Bridges (w/ Bench)
Post loads and calories/reps to comments.
A.1 Power Clean – 5, 5, 5, 5, 5
A.2
4 Minute AMRAP
27 Calorie Row
21 Power Cleans #155/1#05
15 Burpee Box Jump Overs 24/20
Rest 4 Minutes
4 Minute AMRAP
27 Calorie Row
21 Power Cleans #135/#95
15 Burpee Box Jump Overs 24/20
Rest 4 Minutes
4 Minute AMRAP
27 Calorie Row
21 Power Cleans #115/#80
15 Burpee Box Jump Overs 24/20
Post loads and rounds to comments.
A.1 Power Snatch – OTM x 10 x 2 (Start with 50% of 1Rm)
A.2
5 Rounds
15 Power Snatches #75/#55
30 Double Unders/ 60 Singles
250 Meter Row
A.3
3 x 30 Hollow Rocks
Post loads and times to comments.
A.1 Squat Cleans – 5, 5, 5, 5, 5
A.2
20 Minute AMRAP
10 Thrusters #135/#95
20 Calorie Row
16 Chest 2 Bar Pull Ups
Post loads and rounds to comments.
In Teams of 2:
25 Minte AMRAP
“Cindy”
5 Pull Ups
10 Push Ups
15 Air Squats
Alternate Rounds
Directly into –
Double “Grace”
60 Power Clean & Jerks #135/#95
Post partners, rounds and times to comments.