With a partner:
AMRAP 20:
50 Wallballs (20/14)
50 Double Unders
40 Box Jumps (24/20)
40 Toes to Bar
30 Chest to Bar Pull-ups
30 Burpees
20 Cleans (135/85)
20 Jerks (135/85)
10 Snatches (135/85)
10 Bar Muscle-ups
*If you are unable to do muscle ups, you can sub in chest-to-bar pull-ups, ring dips, or strict pull-ups.
“Tabata”
Complete Eight Sets each of:
“20 seconds of work, 10 seconds of rest” for each of the following exercises:
1. Tabata Burpees over the Bar
2. Tabata Front Squats (95/65)
3. Tabata Assault Bike Calories
4. Tabata DB Snatches (55/35)
**Complete all 8 sets of one exercise before moving on to the next.
100 AbMat Situps For Time
Every 7 minutes for 28 minutes (4 Rounds):
With a partner, alternating as desired:
42 Cal. Row
30 Power Cleans (115/75)
18 Pull-ups
*Power Clean weight is slightly less than normal MetCon Power Clean weight.
*You should be completing the “round” with a minimum of 1 minute of rest.
*Score is the time to complete each round.
In teams of 3, complete 3 rounds for reps of:
AMRAP 4:
20/15 Cal. Row
DB Thrusters (55/35)
Burpee Box Jump Overs (24/20)
Rest 4 minutes…
*Partners rotate when the partner on the rower finishes the 20/15 Calorie row.
*Score is total reps/calories for each 4 minute “round.”
“10-Station Team” (30 Minutes)
In teams of two complete these 10 stations for AMRAP:
1. Assault Bike for Max. Calories
2. Push Press (95/65)
3. Toes-to-Bar/K2E/HLR
4. Goblet Squats (53/35)
5. Russian KB Swings (53/35)
6. Double-Unders/SU/JJ
7. Push-Ups
8. Wallballs (20/14)
9. AbMat Sit-Ups
10. Box Jumps (24/20)
*Each station is 2 minutes of work, with a 1 minute transition/rest before the next station.
**Score as total reps/calories
Teams of two will complete three rounds each (total of 6 rounds per team) of:
10 Lateral Box Jump-Overs (24″/20″)
15 Power Snatch (95/65 lbs)
20 Toes to Bar
While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round – performing 3 burpees every time you drop the dumbbells.
Take 15 minutes to establish a 1-RM Overhead Squat.
**Two warmup sets 0f 5-8 with PVC/Unloaded barbell before you begin adding weight.**
Two sets for max reps, each against a 4-minute running clock, of:
500/400 Meter Row
15 Thrusters (95/65 lbs)
Max Reps of Bar-Facing Burpees
Rest 4 minutes between sets
Four sets, Every 90 Seconds, alternating between:
Front Racked Alternating Reverse Lunges x 20 reps
Weighted Pull-Ups x 5 reps
For time:
40 Wall Ball Shots (#20 to 10′/#14 to 9′)
20 Pull-Ups
30 Wall Ball Shots
15 Pull-Ups
20 Wall Ball Shots
10 Pull-Ups
10 Wall Ball Shots
5 Pull-Ups
For time:
400 M. Run/500 M. Row or 30/24 Cal. Bike
15 Ground to Overhead (135/95 lbs)
30 Push-Ups
400 M. Run/500 M. Row or 30/24 Cal. Bike
10 Ground to Overhead
20 Push-Ups
400 M. Run/500 M. Row or 30/24 Cal. Bike
5 Ground to Overhead
10 Push-Ups
Take 15 Minutes to build to a heavy 1 – Rep Split Jerk (from the rack)
For Max Reps:
3 Minutes of Assault Bike or Rowing for Calories
Rest 60 seconds
3 Minutes of Dumbbell Box Step-Overs (20″, 55/35 lbs)
Rest 60 seconds
3 Minutes of Thrusters (105/75 lbs)
Round 1 – Bike
Round 2 – DB Step-Overs
Round 3 – Thrusters
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