Heaviest Possible One Way
20 minute AMRAP:
1000m bike erg
14 alternating DB snatch (7R/7L)
12 strict toes to bar
100m farmer carry
L1: 25/15+; strict hanging knee raise or knee to elbow; B/P
L2: 35/25+; G/Y
L3: 50/35+; R/G
2 rounds for time:
800m run
50 wallballs (20/14#)
40 KB swings
30 box jump overs (24/20″)
20/15 strict pull-ups
L1: Y/B; ring rows; step-ups
L2: G/Y
L3: R/G
Warm-up in 1-2 sets, then complete 4 challenging sets, increasing weight or reps from last week’s effort. Make sure to record your score.
Accessory: 3 x 12 (per arm) gorilla rows
16 minute AMRAP:
500m row
12 power snatches
20 sit-ups
L1: 45/35
L2: 95/65
L3: 115/85; GHD sit-ups
Warm-up in 1-2 sets, then complete 4 challenging sets, increasing weight or reps from last week’s effort. Make sure to record your score.
Accessory: 3 x 20R/20L lateral banded walks
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Max Effort 800m Run
Or 800m ski
In teams of 2, alternating rounds:
15 minute AMRAP:
100m run
6 burpee box jumps
10 single arm DB hang clean + press
Rest 2-3 minutes
15 minute AMRAP:
150m ski
8 toes to bar
10 wallballs (20/14#)
L1: 25/15+; hanging knee raise
L2: 35/25+
L3: 50/35+
Warm-up, then complete four challenging sets at 5-8 rep range with 2 RIR.
Compare to last week. Try to increase reps or weight week to week.
For time:
1000m row or 2000m bike erg
21 shoulder to overhead (L2: 75/55#)(L3: 95/65#)
750m row or 1500m bike erg
15 shoulder to overhead (L2: 95/65#)(L3: 115/85#)
500m row or 1000m bike erg
9 shoulder to overhead (L2: 115/85#)(L3: 155/105#)
250m row or 500m bike erg
6 shoulder to overhead (L2: 135/95#)(L3: 185/125#)
150m row or 300m bike erg
L1: 45/35+ (stay at same weight or scale accordingly)
5 x 3 minute AMRAP:
12/10 calorie ski or echo bike
8 hang squat cleans
Max ring muscle-ups
Rest 90 seconds between AMRAPs
L1: 45/35; Max ring or box dips
L2: 95/65
L3: 135/95
3 x 1000m row
1:1 rest
Score = slowest
18 minute AMRAP:
100m farmer carry
12 D-ball over shoulder
12 alternating pistol squats
12 ab rollout
L1: 40/30#; B/P
L2: 60/50#; G/Y
L3: 70+#/60+#; R/G
Accessory: 3 x 6 split press (light)
3 rounds for time:
400m run
15 front squats
15 pull-ups
5 wall walks
L1: 45/35; 10 inch-worms with push-up
L2: 95/65
L3: 135/95
Warm-up, then complete four challenging sets at 5-8 rep range. Should have two reps in reserve at the end of each set.
Compare to 200204
For time:
*10*8*6*4*2*6*8*10*
Hang power snatch
Burpees over bar
*30 double unders
L1: 45/35 or DB; 30 attempts or :30 ski
L2: 75/55+
L3: 115/85+