Try to go heavier than last week
Accessory: 3 x 12 bent over rows
For time:
80 wallball (20/14#)
60/50 calorie echo bike or bike erg
40 deadlifts
12/8 ring muscle-ups
L1: 95/65+; 30/20 ring dips (challenge yourself!)
L2: 205/135+
L3: 225/155+
*athletes may start on bike or wallball, must finish on ring muscle ups or dips.
20/20/20 seconds work; then 20 seconds rest
30/30/30 seconds work; then 30 seconds rest
40/40/40 seconds work; then 40 seconds rest
A.
1. Quadruped plate push
2. Burpee to plate
3. Ground to overhead with plate
B.
1. Half burpee to sumo deadlift high pull
2. Push-ups (or hands elevated box push-up)
3. Mountain climbers
C.
1. DB hammer curls
2. DB bent over row
3. DB shoulder to overhead
D.
1. Squeeze floor press
2. Skull crushers
3. Renegade row
Finisher:
For time:
800m run
60 sit-ups
30 ring rows
Accessory: 3 x 10 single leg deadlift
18 minute AMRAP:
400m run
10 single arm DB snatches (L)
10 OH DB walking lunges (L)
10 single arm DB snatches (R)
10 OH walking lunges (R)
L1: 25/15+
L2: 50/35
L3: anything above L2
In Teams of 2…
28 minute AMRAP:
40 calorie echo bike
30 power snatches
40 calorie ski
30 overhead squats
40 burpees over bar
L1: 45/35
L2: 95/65
L3: 115/85
Video Demo: https://youtu.be/q3NLEpCF4-g?t=10m40s
Accessory: 3 x 10 banded dead bugs
10 minute AMRAP:
2-way parking lot sled push
12 front rack lunges
20 lateral hops over bar
Rest 2 minutes
10 minute AMRAP:
15/12 calorie ski
12 sumo deadlift high pull
20 air squats
L1: 45/35
L2: 75/55
L3: 95/65
4 Rounds of:
30 Seconds: Double DB clean
1 Minute: Burpees
30 Seconds: Double DB overhead press
1 Minute: Mountain climbers
Rest 2-3 minutes
4 Rounds of: (all same weight – determined by raises – try to go unbroken)
30 seconds: Bench hops
1 minute: DB bench press or squeeze press
30 seconds: Bench dips
1 minute: DB skull crushers
Finisher:
7 minute AMRAP:
10 v-ups or tuck-ups
20 single leg sit-ups (10R/10L)
30 bicycles
Accessory: 3 x 12 lateral raise
For time:
1*2*3*4*5*6*7*8*9*10*
deadlift
handstand push-up
*30 double unders
L1: 95/65
L2: 205/135
L3: 225/155
10 minute EMOM:
strict pull-ups
L1: 7/5 rack pull-ups
L2: 5/3 strict pull-ups
L3: 3/1 bar muscle-up
12 minute alt EMOM:
1: 6 back squats
2: calorie bike
L1: 95/65+; 9/6 calorie echo bike or 12/8 high damper erg
L2: 135/95; 10/7calorie echo bike or 14/10 high damper erg
L3: 205/135/; 12/8 calorie echo bike or 16/12 high damper erg
Score = total reps
Rest 3-4 minutes
Max Effort 1000m Row
At least 20 minutes
Heavier than last week.
Accessory 3 x 15 straight arm banded lat pushdown
8 rounds for time of:
200m run or 500m bike erg (80+ RPM)
3 hang power cleans
L1: 45/35+
L2: 135/95+
L3: 185/125+