10 Minute EMOM:
ODD: 10 Deadlift
EVEN: 10 Handstand Push-up
L1: 10 Reps- 135/95, Push Press
L2: 10 Reps- 205/135, Handstand Push-up
L3: 15 Reps- 225/155, Deficit Handstand Push-up
14 Minute AMRAP:
30 Double Under
20 Wall ball
10 Burpees 6″ target
5 x 10 Bar Roll-out
4 Rounds:
21 Wallball
15 Calorie Bike
9 Handstand Push-up
3 Rounds:
2 Turkish Get-up
20 Kneeling Split Land Mine
30 DB Bent Over Row
30 DB Bicep Curl
30 DB Reverse Fly
18 Minute Time Cap
Not for time- no measure.
3 Rounds For Time:
400 M Run
20 KB Swing (G/Y)
20 Push-up
Mobility (10-15 minutes)
3 Rounds*:
400 M Row
20 Bent Over Row
20 Front Rack Lunge (10/side)
30 Russian Twist (15/side)
30 Sledgehammer hit
L1: *2 Rounds, 45/35
L2: 3 Rounds, 75/55
L3: *4 Rounds, 95/65
Start with 2 Overhead Squats. Increase by 2 reps each minute for 10 minutes.
L1: 45/35
L2: 75/55
L3: 95/65
4 Rounds:
20 Wallball
10 Power Snatch
L1: 45/35
L2: 75/55
L3: 95/65
10 Minute EMOM:
ODD: 3 Ring Muscle Up Attempts
EVEN: 5 Power Clean
L1: 5 Ring Dips, 65/55
L2: 135/95
L3: 5 Ring Muscle Ups, 165/125
3 Rounds:
10 Thruster
20 Calorie Row
30 Sit-up
L1: 45/35
L2: 75/55
L3: 95/65, GHD Sit-up
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
M: 50-lb. dumbbells
F: 35-lb. dumbbells
* alternating between toes-to-bars and bar muscle-ups every 2 rounds
12 Minute AMRAP
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
M: 35-lb. dumbbells
F: 20-lb. dumbbells
* alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds
20 Minutes
3 Rounds:
Tricep Complex:
20 Tricep In-Out
20 Tricep Hammer
20 Tricep Round The World
20/side Tricep Pull-down
No prescribed weight, scale appropriately
3 Rounds:
400 M Row
20 Unbroken* Wallball
Max Rep DB Bench Press
*10 Burpee Penalty for breaks
Write DB weight in the comments.
Score for the workout is total DB reps
3 Rounds For Time:
400 Run with ball
30 Calorie Ski
30 OH Lunges with plate (45/25)
30 KB Swing (G/Y)
30 Slam ball
L1: 20 reps of each movement
L1: Kipping Practice
L2: Toes to Bar
L3: Toes to Bar with Medball
5 Minute AMRAP:
10 Shoulder to Overhead
100 Run
L1: 65/55
L2: 115/75
L3: 135/95
Rest 2 Minutes
5 Minute AMRAP:
Max Calorie Row
Score is # of calories
Rest 2 Minutes
5 Minute AMRAP:
10 HSPU
10 Back Squat
L1: 65/55
L2: 115/75
L3: 135/95
Rest 2 min
5 Minute AMRAP:
5 Muscle-up /10 ring dips
20 Wall ball