AMRAP 10 Minutes:
9 Deadlifts 275 12 Box Jumps Run 200m 6 Rounds :30 on :60 off Max Calories on Rower Score is total Calories
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AMRAP 5:
750m Row Buy-In...In remaining time complete AMRAP: 9 Deadlifts (95/65), 25 DU Rest 5:00 AMRAP 5: 500m Row Buy-In...In remaining time complete AMRAP: 9 Deadlifts (135/95), 25 DU Rest 5:00 AMRAP 5: 250m Row Buy-In...In remaining time complete AMRAP: 9 Deadlifts (185/135), 25 DU 10-9-8-7-6-5-4-3-2-1 Back Squat 115#
100-200-300-400-500-600-700-800-900-1000m Row 1. Front Squat
8x3 at 80%, across 2. Power Clean 5x3 at 75% - No TnG 3. Conditioning 21-15-9 Overhead Squat (115/80) Burpees over the bar 500m Row 1. Snatch
5x3 at 75%, no TnG - Pause for 5 seconds at the bottom of each squat. 2. Conditioning AMRAP 20: 50 WB 50 DU 40 BJ 40 TTB 30 CTB 30 Burpees 20 Cleans (145/100) 20 Jerks (145/100) 10 Snatches (145/100) 10 Ring MU 3. Stamina Conditioning EMOMx10 Odd: 10 OHS, 95/65 Even: 10 C2B Pull ups 1. Conditioning
AMRAP 9 9 Kettlebell Swings (53/35) 9 Burpees 9 Kettlebell Swings (53/35) 9 Box Jumps (24/20) 2. Conditioning 10-9-8-7-6-5-4-3-2-1 Thruster, 115/80 100-200-300-400-500-600-700-800-900-1000m Row 1. Barbell Conditioning
EMOMx14: Odd: 2-3 Power Snatches, 155 Even: 2-3 Power Clean and Jerks, 205 2. "Eva" 5 RFT 800m Run 30 KBS, 2/1.5 pood 30 Pull ups 1. Squat
Front Squat 3x3 across - 225# Back Squat 3x3 across - 285# 2. Conditioning 5 Rounds: 10 C2B 10 Power Cleans, 135/95 10 Front Sqauts, 135/95 10 Jerks, 135/95 1. Jerk
5x2 Push Jerk from blocks, 2. Barbell Cycling 3 RFT* 30 Deads, 185/135 20 Front Squats, 185/135 10 Power Cleans, 185/135 *Rest 2 minutes between rounds 3. Conditioning "DVB" For time: Run 1 mile with a 20-lb. medicine ball Then, 8 rounds of: 10 wall-ball shots 1 rope ascent Run 800 meters with a 20-lb. MB Then, 4 rounds of: 10 wall-ball shots 1 rope ascent Run 400 meters with a 20-lb. MB Then, 2 rounds of: 10 wall-ball shots 1 rope ascent 1 Mile = 18 laps around basketball court 800 M = 9 laps 400 M = 5 laps 1. Conditioning
Running Clock... at the 0:00 5 RFT: 10 Power Snatch, 95/65 10 Bar Burpee at the 10:00 3 RFT 15 Power Snatch, 115/80 15 Bar facing Burpees at the 20:00 1 RFT 30 Power Snatch, 135/95 30 Bar Burpees 2. Run 4x600m, 3 min rest |
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