Set 1: 3 Reps @ 60%
Set 2: 3 Reps @ 65%
Sets 3 – 5: 3 Reps @ 70%
*Take 15 Minutes to complete 5 sets of 3 as close to the prescribed percentages as possible.
*All Reps are Touch and Go.
AMRAP 15:
30 Double-Unders
15 Power Cleans (135/95#)
30 Double-Unders
15 Toes-2-Bar
*30 DU’s = 60 SU’s…divide SU Reps by 2.
*Mods for T2B…K2E, HLR, V-Ups.
Teams of 3:
100 Calorie Bike
75 Calorie Row
50 Power Snatches (115/75)
100 Calorie Bike
75 Calorie Row
50 Clean and Jerks (115/75)
100 Calorie Bike
75 Calorie Row
50 Thrusters (115/75)
*Reps can be partitioned however your team decides.
*Movements must be performed in order.
*Score is time to complete 1 time through.
*Take 15 minutes to complete 8 sets of 3 Back Squats at 75% of your 1-RM.
In teams of 4, in Conga Line style, complete for time:
30/20 Cal. Row
20 DB Thrusters (45/25)
30/20 Cal. Assault Bike
20 Burpee Box Jump Overs (24/20)
Rx+
DB Thrusters (55/35)
*This workout is performed Conga Line style.
*Athlete 1 completes the row, then moves to the thrusters. After athlete 1 finishes the row, athlete 2 may then begin the row and so on.
*Score is time for the team of 4 to complete.
4 sets of 5 reps each @ 65% of 1-RM.
For time:
10-9-8-7-6-5-4-3-2-1:
Hang Power Cleans + Push Jerks* (135/95#)
*Complete 10 unbroken Hang Power Cleans directly into 10 unbroken Push Jerks, then drop the bar – that is set one. Rest as little as needed to pick up the bar up again and complete 9 reps of each without dropping the bar – that is set 2.
*All sets must be unbroken. Choose your weight accordingly.
*Do not drop the bar during a set, rest as needed inbetween sets to do so.
Take 12-15 minutes to work up to a Heavy-ish 1 Rep Drop Snatch.
Drop Snatch = Snatch Balance with no Leg Drive
… “Pull Under the Bar”
Suggested Rep Scheme:
Set 1 – 3 Reps
Set 2 – 2 Reps
Set 3 – 2 Reps
Set 4 – 1 Rep
Set 5 – 1 Rep
…Set 6 – ?? 1 Rep
Complete Three Rounds for AMRAP of:
Against a 3-minute running clock, complete…
Row 500 Meters
Max Reps of DB Ground to Overhead (55/35)
Rest 3 minutes between sets.
*Larger Classes, alternate groups of 3 minute work/rest periods.
*DB G2O can be performed as a Clean & Jerk or as a DB Snatch.
*Each 3-minute round is scored separately (DB G2O performed).
Every 3 minutes, for 15 minutes (5 sets):
Push Press x 3-5 reps
Goal is to find today’s 5-RM. If you get 5 successful reps, move up in weight on the next set.
*Be SAFE, Do not attempt to save reps…DROP the bar.
Every minute, on the minute, for 15 minutes:
Minute 1 – Row 200/150 Meters OR 15/10 Calories of Assault Bike.
Minute 2 – Handstand Push-Ups x 10 reps
Minute 3 – 40 Double-Unders/80 Single-Unders
*If all reps are completed within the minute every time your score will be:
Rower:
M: 350 Reps (70 per 3 minutes)
F: 325 Reps (65 per 3 minutes)
Assault Bike:
M: 325 Reps (65 per 3 minutes)
F: 300 Reps (60 per 3 minutes)
In teams of 2 – 4, complete for time:
200 M. Run
100 Calorie Row
200 M. Run
100 Pullups
200 M. Run
100 Power Cleans (95/65)
200 M. Run
100 Burpees
200 M. Run
100 Wallballs (20/14)
200 M. Run
100 Calorie Bike
200 M. Run
100 Sit-ups
200 M. Run
*All runs are completed together.
Group Warm-up 1:
1-2 Minutes on Assault Airbike
10 PVC Passthroughs
10 Goblet Squats
10 Pushups
10 AbMat Situps
“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)
*2 minutes on each station, 1 minute rest in between stations.
*Divide Single-Unders by 2.
**Score is total reps completed across all 10 stations**
Every 6 minutes, for 30 minutes (5 sets):
Complete as many reps as possible in 3 minutes of:
5 Burpee Toes to Bar
(perform a burpee, immediately followed by a toes to bar)
Run 200 Meters/Row 250 Meters
Max Reps of Bar Muscle-Ups (Rx+) or Chest-to-Bar Pull-Ups (Rx) or Pull-Ups (scaled)
Rest 3 minutes, and repeat when the clock strikes the next six-minute interval for a total of FIVE sets.
*Larger classes, divide class and alternate the rest/work periods.
*Each “Round” is scored separately. Score = # of Bar MU/C2B Pullups/Pullups completed in the 3 minutes.
3-Position Snatch
(high hang, mid-thigh, then floor)
Build over the course of the six sets.
Complete as many rounds and reps as possible in 7 minutes of:
7 Overhead Squats (135/95 lbs)
7 Box Jumps (30″/24″)
7 Toes-to-Bar
*Overhead Squats must be taken from the ground
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