Category Archives: Uncategorized

Amrap in 10 min 400m run or row 10 squat cleans

10-9-8-7-6-5-4-3-2-1db hang clean and pressbox jump*every 2 min run 100m

21-15-9weighted box step upsdb cleansit ups *100m run after each round

amrap in 20 min10/10 one arm db split jerk10 sumo squat10 wallballs400m run or row1 min rest

For time: 500m row then 12-9-6-3deadlifthollow rocksshoulder to overhead

Snatch 1 rep max then Amrap in 7 min 10 kb push press 10 kb swing 10 kb squats 10 pike burpees

Filthy 50 For Time 50 Box Jumps (24/20 in) 50 Jumping Pull-Ups 50 Kettlebell Swings (1/.75 pood) 50 Walking Lunge Steps 50 Knees-to-Elbows 50 Push Presses (45/35 lb) 50 Back Extensions 50 Wall Ball Shots (20/14 lb) 50 Burpees 50 Double-Unders

Amrap in 10 min 15 alternating one arm dumbbell snatch 10 knees to elbow 4 cone shuttle

For time: 5 rounds15 wallballs15 power cleans Please scale accordingly but make sure you use a weight that challenges you. By challenge we mean not to heavy as to be a safety concern but not too light so that it is too easy. As always you can ask your coach if you prefer.