In teams of 2:
30 minute AMRAP:
4-way sled push across parking lot
30 back rack reverse lunges (30R/30L)
30 burpees over bar
30 thrusters
200m run (together)
L1: 45/35
L2: 95/65
L3: 115/85
12 minute EMOM:
Power snatch
+ Overhead squat
L1: 45/35
L2 & L3: Work up to a heavy complex over 12 minutes.
5 x 3 minute AMRAP:
15/12 calorie ski or 12/10 calorie echo bike
12 front squats
Max handstand push-ups
*score = total reps of HSPU
L1: 45/25; Max push-ups
L2: 95/65; Max handstand push-ups
L3: 135/95; Max deficit handstand push-ups
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50-40-30-20-10
Double-unders
Sit-ups
As many calories as possible in 5 minutes.
Accessory: 3 x 15 banded tricep extension
18 minute AMRAP:
18 box jumps
15 calorie ski or row
12 deadlifts
9 push jerks
L1: 45/35
L2: 105/75
L3: 155/105
Accessory: banded lateral walks 3 x 15 per side
3 rounds for time:
400m run
20 chest-to-bar pull-ups
10 power cleans
L1: 45/35
L2: 115/85
L3: 185/125
In teams of 2…
Alternating rounds
15 minute AMRAP:
10 single arm devil press
20 air squats
250m row
Rest 4 minutes
In teams of 2…
Alternating rounds
15 minute AMRAP:
100m run
15 KB swing
10 toes to bar
L1: 25/15
L2: 35/25
L3: 50/35
Accessory: Single arm OH KB carry 3 x 50m L/50m R
22 minute AMRAP:
500m row or ski
20 box jumps
15 sumo deadlift high pull
12 push press
L1: 45/35
L2: 75/55
L3: 95/65
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
12 minute EMOM:
Power clean
+ Hang squat clean
L1: 45/35 – 95/65
L2 & L3: Work up to heaviest possible
4 rounds for time:
15/12 calorie echo bike
12 front squats
5/3 ring muscle ups
L1: 45/35; 5-10 dips
L2: 95/65
L3: 115/85; 7/5 ring muscle-ups