2 Rounds:
200 Meter Jog
15 Banded Lateral Side Step (Each Way)
15 Banded Monster Walk (Forward/Backward)
10 Banded Air Squats
5 Inchworms
Complete AMRAP 12:
20 Air Squats
200 Meter Run
20 DB Push Press (10 Each Arm)
Power Clean(Build Across
10 x 3 EMOM)
Every Minute on the Minute.
1-2 Sets:
1:30 Ski (OR Row) (moderate)
10 Alt. Leg V-Up, 5 V Ups
7 Dumbbell Single Arm Power Clean (each side) (Moderate)
-Then-
Build to Power Clean weight.
Complete AMRAP 15 minutes:
40/32 Calorie Ski
-into-
8 AbMat or GHD Sit Ups
1-2-3-4-5-6-7…
Power Cleans (155/105)
Rx+:
Complete AMRAP 15 minutes:
50/40 Calorie Ski
-into-
10 GHD Sit Ups
1-2-3-4-5-6-7…
Power Cleans (185/125)
Scoring:
Ski Calories do not count for reps.
Build to a heavy Hang Power Snatch in 10 minutes.
Set 1:
3 Hang Power Snatch @95lb
-rest as needed-
Set 2:
3 Hang Power Snatch @105lb
-rest as needed-
Set 3:
2 Hang Power Snatch @115lb
-rest as needed-
Set 4:
2 Hang Power Snatch @125lb
-rest as needed-
Set 5:
1 Hang Power Snatch @135lb
-rest as needed-
Set 6:
1 Hang Power Snatch @145lb
*Based off of 200lb 1RM Power Snatch.
2 Rounds:
1:00 Run or Row
10 Lunge Elbow to the Floor (Total)
10 Single Arm DB High Pull
AMRAP 12:
500 Meter Row
-AMRAP In Remaining Time-
6 Double Dumbbell Squat Cleans
12 Situps
6 Pullups or Ring Rows
Every minute on the minute for 7 minutes.
1-2 Sets:
1:00 Ski
5 Strict Pullups
10 Sumo Squats
15 Banded Good Mornings
20 Plate Hops
Every Minute on the Minute for 10 minutes:
Perform 2 Hang Power Cleans.
*Build in weight each set if possible.
**Work up to approximately a 8.5/10 RPE.
With a Partner, Partitioning Reps as Desired, Complete 3 Sets For Time:
30 Front Squats (95/65)
120 Double Unders
30 Pull Ups
1-2 Sets:
1:00 Row (Build from easy to moderate)
5 Inchworm
5 Pushup to Downward Dog
10 Squat Jumps
Complete 10 Sets For Times:
16/12 Calorie Row
8 Lateral Burpee Over Rower
-Rest 1:00 b/t sets-
Rx+:
Complete 10 Sets For Times:
20/16 Calorie Row
10 Lateral Burpee Over Rower
-Rest 1:00 b/t sets-
Every minute on the minute for 10 minutes, perform 3 Back Squats:
*Build up in weight each set.
*Work up to approximately a8/10 RPE.
2:00 Cardio
then…
2 Sets:
20 Plate Hops
15 Banded Air Squats
10 Alt. Leg V-Ups (each side)
With a partner,partitioning as desired, complete as many rounds and reps as possible in 31 minutes of:
12 Thrusters (135/95)
20 Box Jump-Overs (24/20)
22 Toes-to-Bar
*Every threeminutes, including 0:00 one partner must complete 300/250 Meter Skibefore they may begin work on the AMRAP again.
**Partners alternate skiing.
Rx+:
Thrusters (185/125)
BJO (30/24)
10 PVC Passthroughs
1:00 Thoracic Can Opener
1:00 Banded Hip Distraction
Then…
2 Sets:
0:30 Ski(moderate)
0:30 Bike (moderate)
2 Squat Snatch (start light and build)
4 Power Clean and Jerks (start light and build)
Then…
Warm Up to Snatch and Clean and Jerk weight.
Complete AMRAP in 12 Minutes:
1 Squat Snatch (115/80)
3 Clean and Jerks (115/80)
30 Double-Unders
Rx+:
Complete AMRAP in 12 Minutes:
1 Squat Snatch (155/105)
3 Clean and Jerks (155/105)
30 Double-Unders
2 Hang Power Clean + 2 Push Jerk @ 65% 1 RM Power Clean
1 Hang Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean
1 Hang Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean
1 Hang Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean
1 Hang Power Clean + 1 Push Jerk @ 85+% 1 RM Power Clean
2 Rounds:
8 Calorie Ski
16 Walking Lunges
24 Plate Hops
With a partner, alternating movements, complete as many rounds and reps possible in 31 minutes of:
12 Pushups
20 Box Jump-Overs
22 Alt. DB Snatch
*Every three minutes, including 0:00 one partner must complete 300 Meters on AirRunner before they may begin work on the AMRAP again.
2:00 Jog/Ski
then…
10 PVC Passthroughs
10 Lunge W/Twist
10 Ring Rows
With a Partner, Partitioning As Desired:
6:00 Max Calorie Assault Bike
6:00 Max 25ft Shuttle Run
6:00 Max Calorie Row
4:00 Max Calorie Assault Bike
4:00 Max 25ft Shuttle Run
4:00 Max Calorie Row
2:00 Max Calorie Assault Bike
2:00 Max 25ft Shuttle Run
2:00 Max Calorie Row
“Round” 1: 6:00 Windows
“Round” 2: 4:00 Windows
“Round” 3: 2:00 Windows
3 Bench Press (Heavy) + 8 Bent Over Row (Heavy)
3 Bench Press (Heavy) + 8 Bent Over Row (Heavy)
3 Bench Press (Heavy) + 8 Bent Over Row (Heavy)
3 Bench Press (Heavy) + 8 Bent Over Row (Heavy)
2 Sets:
1:00 Assault Bike (moderate)
5 Pushup to Downward Dog
10 Banded Good Morning
5 Suitcase Deadlifts (each side) (moderate)
5 Cossack Squats(each side) (moderate)
5Dumbbell Push Press (each side) (moderate)
Complete 10 Rounds For Time:
5 Dumbbell Deadlifts
5 Dumbbell Front Squats
5 Dumbbell Push Presses
*Every time you break perform 5Burpee over Dumbbells
**You must also START the workout with Burpees
Technique Work
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