Part 1
Row 3200m in Teams of 3
Part 2
24-18-12 reps, for time of:
Row Calorie
Overhead Squat, 42.5/30 kg
Lateral Burpee Over Bar
Part 3
8-12 Chest to Bar Pullups
x 4
Rest as needed
Part 1
Row 3200m in Teams of 3
Part 2
24-18-12 reps, for time of:
Row Calorie
Overhead Squat, 42.5/30 kg
Lateral Burpee Over Bar
Part 3
8-12 Chest to Bar Pullups
x 4
Rest as needed
Strength
Deadlift 8-6-4
*progressively increase weight as reps decrease approx 67/73/82% of 1rm
“Sonya”
13 Min AMRAP
400m Run
21 Sumo Deadlift High Pull
12 Chest To Bar Pullups
Complete as many rounds as possible in 20 mins of:
14/12 Ski Erg Calories
12 Deadlifts, 102.5/70 kg
10 Chest-to-bar Pull-ups
8 Handstand Push-ups
Complete as many rounds as possible in 15 mins of:
5 Power Snatches, 52.5/35 kg
7 Chest-to-bar Pull-ups
18 Alternating Pistols
8/1/19
“Hot N Spicy”
5 Min AMRAP
30 Double Unders
12 Power Snatches 35/25
3 Bar Muscle Ups
Rest 3 Mins
5 Min AMRAP
30 Double Unders
9 Hang Snatch 42.5/30
6 Chest 2 Bar Pullups
Rest 3 Mins
5 Min AMRAP
30 Double Unders
6 Snatches 50/35
12 Pullups
21-15-9 reps, for time of:
Power Snatch, 52.5/35 kg
Chest-to-bar Pull-up
Front Squat 4×5 at 75% 1RM
For 3 cycles:
AMRAP in 4 mins of:
15 Wall Balls, 10/6 kg
15 Chest-to-bar Pull-ups
12 Wall Balls, 10/6 kg
12 Chest-to-bar Pull-ups
9 Wall Balls, 10/6 kg
9 Chest-to-bar Pull-ups
Max Cal Assault Bike
Rest 4 mins
15 Wall Balls, 10/6 kg
15 Toes-to-bars
12 Wall Balls, 10/6 kg
12 Toes-to-bars
9 Wall Balls, 10/6 kg
9 Toes-to-bars
Max Distance Handstand Walk
Rest 4 mins
15 Wall Balls, 10/6 kg
15 Pull-ups
12 Wall Balls, 10/6 kg
12 Pull-ups
9 Wall Balls, 10/6 kg
9 Pull-ups
Max Rep Db Snatch, 20/15 kg
Rest 1 min between each cycle. For each cycle restart the AMRAP.
Every 3 mins for 21 mins do:
Run, 400 m
10 Chest-to-bar Pull-ups
4 rounds, each round for time, of:
9 Power Cleans, 80/55 kg
15 Chest-to-bar Pull-ups
21 Assault Bike Calories
Rest 2:30 between each round.
Scaled 4 rounds, each round for time, of:
9 Power Cleans, 60/40 kg
15 Pull-ups or Ring Rows
21 Assault Bike Calories
Rest 2:30 between each round.
Fitness 20min AMRAP:
9 DB Clean and Press
15 Ring Rows
21 Assault Bike Calories
27 Situps
Strength
Back Squat 7-7-7-7-7
Conditioning
For time: 50 Row Calories
— then —
3 rounds of:
15 Deadlifts, 102/70 kg
20 Chest-to-bar Pull-ups