5 sec negative, 5 sec hold in bottom
Goal is ass to grass with upright chest
15 Minute AMRAP
12 SA Kettlebell swings – right
12 SA Kettlebell swings – left
15 Box Jumps
9 KB Thrusters – right
9 KB Thrusters – left
Score: Rounds & Reps
L1: B/P
L2: Y/B
L3: G/Y; 30/24
Scale box height in order to jump
4 rounds for time
15 Cal row
15 Toes to bar
15 Push press
TC: 16 minutes
Score: Time
L1: 45/35
L2: 95/65
L3: 115/105
Rest 30 sec between legs
Increase weight each set
Height of box slightly above knee height
At 0:00
21-15-9
Hang power clean
Burpee over bar
At 10:00
12-9-6
Squat clean
Burpee over bar
TC: 20 minutes
L1: 45/35 –> 65/55
L2: 95/65 –> 135/95
L3: 135/95 –> 165/115
In Teams of Two,
30 Minute AMRAP
10 Pull-ups
10 Box jumps
200m Run together
Partner completes pull-ups and box jumps while other rests, then run together each time
After every 2 rounds (one round per person), partners must perform 3 Synchro wall walks
Superset x 4 Rounds
A1) 8-12 Bent Over Row
A2) 8-12 Reverse Fly
A3) 8-12 Bicep Curls
Rest 2-3 minutes between rounds
Increase weight each set if possible.
Start at 12 reps and as weight increase do fewer reps, but at heavier weight
20 Minute AMRAP
15 Bench Press
200m Farmer Carry
20 Weighted Sit-ups
Down and Back Sled Push
L1: 45/35; B/Y
L2: 115/85; G/Y
L3: 165/115; R/G
3-4 Rounds:
10 barbell good mornings
20 sec Copenhagen plank per side
30 sec hollow hold
rest 2 minutes between
Increase weight on good mornings each round
EMOM 20 minutes
1. 6 Unbroken Deadlifts
2. 15/12 Cal Bike Sprint
3. 20 Unbroken Wall Balls
4. 15/12 Cal Ski Sprint
Every time you break perform 20 V-Ups)
Scaling Variations:
Plank Hold
2 Minute Hold
10-15 V-ups between
21-15-12-9-6-3
Toes to Bar
Cal Row
DB Hang Clean
TC: 18 minutes
Score: Time
5 x 3*
*3 broad jumps for max distance between sets of pull-ups
For time
40 DB Step up overs 24/20″
100 Double unders
40 DB Thrusters
100 Double unders
40 DB Hang Clean and Jerk
100 Double unders
40 Devil press
@2×50/35lbs
TC: 20 minutes
Score: Time
KG: 25/15
Scaling options
Beginners
30 Step up over, unweighted
70 Single-unders
30 DB Thrusters @ 25/15 lbs x 2
70 Single-unders
30 DB hang Clean and Jerk @ 25/15 lbs x 2
70 Single-unders
30 Burpees
Intermediate
DBs @ 35/25lbs
50-80 DU (if needed)
Perform
As written
AMRAP 18 minutes
15 Hand Release Push-ups
15 Deadlift
200m Run
Score: Rounds & Reps
L1: 95/65; incline push up
L2: 185/135
L3: 225/155; ring push up
In teams of two
Buy In: 400m run
50-40-30-20-10
Cal Row
Devils Press
Cal Echo Bike
DB Thruster
Cash Out: 400m run
L1: 15/10 (no set of 50)
L2: 35/25
L3: 50/35