For time (95/65)
45 Double Unders
20 Hang Power Snatch
45 Double Unders
20 Hang Power Clean
45 Double Unders
20 Shoulder to Overhead
45 Double Unders
For time (75/55)
90 Single Unders
20 Hang Power Snatch
90 Single Unders
20 Hang Power Clean
90 Single Unders
20 Shoulder to Overhead
90 Single Unders
50 Calorie Row
50 Box Jump Over
50 Deadlifts (180/120)
50 Wall Balls 20/14
50 Ring Dips
50 Wall Balls
50 Deadlifts
50 Box Jump Overs
50 Calorie Row
Warmup (10)
2 Rounds of:
300m Row
10 TRX Rows
10 Push Ups
10 PVC OH Squats
2 Rounds of:
2 Minutes of Jump Rope
10 Ab Mat Sit Ups
10 Diamond Push Ups
10 Wall Facing Squats
Core (10)
Class Choice
Workouts (40)
For Time- 15 min
21-18-15-12-9-6-3 of:
Barbell Deadlift (65/55)
Barbell Thruster
Barbell Push Press
For Time – 15 min
3-6-9-12-15-18-21 of:
Wall Balls (20/14)
Box Jumps (24/20)
Double Unders (3x singles)
WARM-UP (15)
3 Rounds of:
500m Row
10 Exploding Push Ups
10 Alternating Single Leg V Ups (R+L=1)
10 Wall Facing Squats
F.I.T. TEST (5)
– with Partner
2 Minutes ME of:
Burpees
CORE (5)
Coaches Choice
Time Trial Saturday(40)
For Time #1 (10)
50-40-30-20-10 of:
Double Unders (4x singles)
Ab Mat Sit Ups
For Time #2 (10)
3 Rounds of:
10 Box Jumps (24/20)
10 Slam Balls (20/14)
10 Toes to Bar
PARTNER FOR TIME
– Must work same exercise at the same time
– Go in any order of list
100 Wall Balls (20/14)
100 Front Squats (Goblet or Barbell)
1000m Row
100 Mountain Climbers (R+L=1)
100 Bent Over KB Rows (Alternating, R+L=1)
1200m Run
100 Russian KB Swings (53/35)
100 Bench Donkeys (Over & Back=1)
Squat Cleans
15,000/ 10,500 cumulative pounds.
1 partner works at a time. Resting partner does 5 Pull Ups each time they switch.
Partners choose loading.
The weight for each lift adds on to the previous (10 reps at 135=1,350lbs)
Divide the cumulative weight by the weight you choose to determine the number of reps.
Mixed teams divide respective weights in half (7,500/5,250).
25 Minute time cap
Squat Cleans
10,500/7,350 cumulative pounds.
1 partner works at a time. Resting partner does 5 Pull Ups each time they switch.
Partners choose loading.
The weight for each lift adds on to the previous (10 reps at 135=1,350lbs)
Divide the cumulative weight by the weight you choose to determine the number of reps.
Mixed teams divide respective weights in half (7,500/5,250).
25 Minute time cap
Warmup (10)
20-15-10-5 of:
Push Ups
Ab Mat Sit Ups
Lunge Jumps
Mountain Climbers (R+L=1)
Core (10)
Class choice
Workouts (30)
DOS AMRAPS
8 Minutes of:
18 KB Swings
18 Box Overs
18 KB Thrusters
Then
100m Sprint
Then
8 Minute AMRAP of:
18 Barbell Push Press
18 Barbell Lunges
18 Barbell Front Squats
Then
300m Run
Stations
-30 seconds each, 2x through
Set #1
Wall Balls
Box Dips
Leg Lifts
Slam Ball Get ups
KB Russian Twists
Then
100m Sprint
Set #2
Burpee Wall Balls
Decline Push Ups
TRX Mountain Climbers
Pull Ups
Slam Balls
V Ups
1-2-3…10 with 2 Dumbbells 50/35
Deadlifts
Hang Cleans
Push Jerk
Begin each minute with 4 burpees
Snatches
10 @ 95/65
8 @ 115/85
6 @ 135/95
4 @ 155/105
2 @ 185/125
Begin each round with 50 Double Unders
Snatches
10 @ 65/45
8 @ 75/55
6 @ 95/65
4 @ 115/85
2 @ 135/95
Begin each round with 100 Single Unders
WARM-UP (10)
3 Rounds of:
10 Push Ups
10 V Ups
Then
Row 500m or Bike 1/2 Mile
Then
3 Rounds of:
10 Pull Ups
10 Squats
Then
Row 500m or Bike 1/2 Mile
CORE (10)
Coach Choice
FRIGHTENING FRIDAY* (30+)
Complete, In Order for Time**
30 Double Unders (no singles)
29 KB Swings (53/35)
28 Wall Balls (20/14)
27 Pairs of Mountain Climbers
26 Toes to Bar
25 Barbell Back Squats (45/35)
24 Slam Balls (20/14)
23 Bicycle Crunches
22 TRX Knee Tucks
21 KB Goblet Squats (24/16)
20 Calories on Rower
19 Box Jumps (24/20)
18 Plate Thrusters (45/25)
17 Pairs of Wall Walks
16 Box Overs (24)
* Every 2 Minutes = 4 Burpees
** Once complete, cut the reps in half and do it again
AMRAP 22
800m Run
50 Air Squats
15 Push ups
15 Handstand Push Ups
800m Run=1 Rep. If time expires during your run, complete the entire run and count the rep.
