Every Min for 4 Minutes
10 Deadlifts @50-60%
Rest 1 Minute
Every Min for 4 Minutes
10 Dumbbell Bench Press
Rest 1 Minute
Every Min for 4 Minutes
10 Sumo DL @same%
Rest 1 Minute
Every min for 4 Minutes
5L/5R Single DB Incline Bench Press
Choice of either a 2k Row or 1 Mile Run for Time
Max Effort 2k Row
Max Effort 1-Mile Run
Every 2 Minutes Building
The 3s and 2s are all cleans then all jerks
10-9-8-7-6-5-4-3-2-1
Push Jerks 135/95
Chest to Bar Pull-ups
Every Min Alternating for 14min
Odd: 2 Front Squats @ 70-80%
Even: 4 Back Squats
20min AMRAP
21/15 Cal Row
15 Abmat Situps
9 American Swings 70/53
Bike Cals 15/11
Muscle Up Skill Work and Dip work
1-2-3-4-5-6-7-8-9-10
Muscle Ups/Dips
2-4-6-8-10-12-14-16-18-20
DB snatch 50/35
1k Run
50 Sync DB Squats 50/35
1K Run
50 Sync DB Push Press
1k Run
50 Sync DB Thruster
1K Run
-All Reps are done w One Dumbbell.
-Scale run to a distance that can be completed in 8min or less.
-Bike or Row Sub Avail
Every 90sec alternating do 5 sets each
10 Single Leg Romanian Deadlift
15-20 Banded Kickbacks
10min AMRAP
10 Box Jumps 30/24
10 Pull ups
10 Foot Elevated Push ups
Choose a rep scheme and movement that allows for early on unbroken sets
Tabata Ab “Finisher” 🙂
Power or Squat Snatch
Every Min for 30min
First 10 are one from the hang and one from floor
Then 20 singles from hang or floor
*must do 3 rounds at a weight before adding
400m Overhead Single KB Carry
20min to Build to a Heavy 1RM
150 American Swings 53/35
*EMOM till completion 3 Front Squats 135/95 or 60%
Time Cap 15Min
Every 3 Min for 5 Rounds
10 Bench Press
10 DB High Pulls (each side)
10-15 Banded Pull Aparts
On the 0:00]
40/30 Cal Row or (28/21 Bike)
20 Burpees Over Rower
[On the 5:00 & 9:00]
30/24 Calorie Row (21/17 Bike)
15 Burpees over Rower
[On the 13:00, 16:00, & 19:00]
20/15 Calorie Row (14/11 Bike)
10 Burpees over Rower
50 Bench Dips (as few sets as possible)
Alt Legs Every 90sec for 5 sets
15 Bulgarian Split Squats
5 w 2DBs, 5 w 1DB, 5 no weight
20min AMRAP
Double Unders then
15 Abmat Situps
12 DB Deadlifts 50/35
9 DB Hang Power Cleans
6 DB Push Press
Increase Double Unders by 10 Each Round. Double reps for Singles.
