AMRAP 16
6 Snatches 135/95
12 Pushups
24 Situps
All reps are alternating.
AMRAP 16
6 Snatches 95/65
12 Pushups
24 Situps
All reps are alternating.
19.1
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
19.1
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 14-lb. ball to 10-ft. target
Women throw 10-lb. ball to 9-ft. target
WARM-UP (8)
Tabatas (20 on/10 off):
Push Ups
Squats
Then
Slam Balls (SB)
Slam Ball Sprawls
F.I.T. TEST (8)
7 Minutes Max Effort (ME) of:
Burpees
CORE (8)
Coaches Choice of:
2 Tabata Rounds*
* 2nd round is 20 sec of bicycles, 10 sec hold one side
TABATA THURSDAY
Round 1 (13) – 20 sec on, 10 sec rest
Wall Balls (20/14)
Row for Calories
Box Jumps (24/20)
Round 2* (10) – 20 on, 10 hold
KB Swings –> OH Hold
Plate Thrusters (45/25) –> Bottom Squat Hold
*Don’t put weight down
4 Rounds
400m Run
25 Medball Cleans 20/14
WARM-UP (10)
200m Run
Then
3 Rounds of:
6 Lunges
7 Squat Jumps
8 Burps
Then
200m Row
CORE (10)
Coaches Choice
WORKOUT #1 (10)
– 3 rounds of:
Row 500m
15 Burpees over Rower
WORKOUT #2 (10)
– 3 rounds of:
Run 400m
30 KB Swings (24/16)
WORKOUT #3 (20)
– 5 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
Then
60 Slam Balls (30/20)
Then
– 5 rounds of:
5 Pull Ups
10 Push Ups
15 Squats
AMRAP 9:00
3 Clean & Jerk 185/125
3 Ring Muscle Ups
3 Box Jumps 30/24
AMRAP 9
3 Clean & Jerk 135/95
3 Ring Dips
3 Box Jumps 24/20
WARM-UP (15)
8 Rounds of:
10 Push Ups
10 TRX Rows
10 AB Mat Sit Ups
10 V Ups
CORE (5)
Coaches Choice
UP (6)
– 5 minutes to go up
1 Burpee
1 Slam Ball
2, 2…3,3…
STILL UP (6)
– 5 more minutes to go up
1 Box Jump (24/20)
1 KB Swing (24/16)
2,2…3,3…
DOWN (6)
– 5 minutes to go down
10 Barbell Push Press
10 Barbell Front Squats
9,9…8,8…
STILL DOWN (6)
– 5 minutes to go down
10 Plate Thrusters (45/35)
10 Plate Ground 2 OH
9,9…8,8…
1:00 Work / 1:00 Rest
12/9 cal row
Max snatches 115/85
The workout ends when you get 75 snatches
1:00 Work / 1:00 Rest
10/7 cal row
Max snatches 85/65
The workout ends when you get 75 snatches
5 Rounds
45 Double Unders
30 Overhead Walking Lunges 45/25
15 Chest to Bar Pullups
5 Rounds
45 Plate Jumps
30 Overhead Walking Lunges 25/10
15 Jumping Chest to Bar Pullups
