Category: Uncategorized

“Hangnail”
AMRAP 16min:
30 one arm dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Bike
20 Lateral Barbell Burpees
15 Deadlifts (245/165)

*scale and modify as needed

AMRAP in 15 min
establish a 1 rep max clean

AMRAP in 10 min
10 kb swings 50/35#
10 goblet squats 50/35# (russian)
10 push ups

“Doorbell”
AMRAP 15:
21/15 Calorie Assault Bike
15 Strict HSPU
15 DB Deadlifts (50’s/35’s)
15 DB Front Squats (50’s/35’s)

*scale and modify as needed

“Tip Toe”
For Time:
*200 Meter Run, 21 TTB, 21 Burpees
*200 Meter Run, 18 TTB, 18 Burpees
200 Meter Run, 15 TTB, 15 Burpees
200 Meter Run, 12 TTB, 12 Burpees
200 Meter Run, 9 TTB, 9 Burpees
200 Meter Run, 6 TTB, 6 Burpees
200 Meter Run, 3 TTB, 3 Burpee

*rx includes these rounds

– scale and modify as needed

“Bad Blood”
5 Rounds:
1:00 – Max Burpee Box Jumps (24″/20″)
1:00 – Power Cleans (155/105)
1:00 – Assault Bike Calories
1:00 – Rest

*scale and modify as needed

“Rear End”
AMRAP 18:
60 Double-Unders
45 Air Squats
21/15 Calorie Assault Bike
10 Push Jerks (185/135)

*scale as needed

“Bird Box”
For Time:
1 Mile Run
10 Rope Climbs
50 Clean and Jerks (135/95)

“Over and Out”
For Time:
20 Power Snatches (95/65)
20 Barbell-Facing Burpees
20 Overhead Squats (95/65)
20 Barbell-Facing Burpees
20 Squat Snatches (95/65)

*scale as needed

“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest to Bar Pull-Ups
50 Double-Unders

“Doce”
3 Rounds of AMRAP 4, resting 4:00 between:
27/21 Calorie Row
21 Power Cleans
15 Burpee BJO (24″/20″)

*scale as needed

Part #1 – 135/95
Part #2 – 115/80
Part #3 – 95/65