Strength:
Overhead Squats:
Build to a heavy 5
-Then-
“Jackie Legs”
For Time:
1,000 Meter Row
30 Chest to Bar Pull-ups
50 Overhead Squats (75/55)
“Box Spring”
For Time:
75/50 Calorie Assault Bike
40 Dumbbell Hang Clean and Jerks (50/35)
50 Dumbbell Box Step-ups (24″/20″)
40 Dumbbell Hang Clean and Jerks (50/35)
75/50 Calorie Assault Bike
“Cement Mixer”
Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar
Strength:
Hang Squat Clean
Build to a heavy single
-Then-
“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees
“Oh Deere”
For Time:
50/35 Calorie Row
50/35 Calorie Assault Bike
200 Meter Farmers Carry (53’s/35’s)
50/35 Calorie Row
50/35 Calorie Assault Bike
“Slumber Party”
2 Rounds For Time:
20 Push Jerks (135/95)
4 Rounds of “Cindy”
800 Meter Run
Strength:
Deadlift
Build to a heavy 5-4-3
-Then-
“Deadbolt”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
15 Deadlifts (225/155)
“Stub Hub”
21-15-9:
Toes to Bar
Power Snatches (95/65)
Directly Into…
9-15-21:
Calorie Assault Bike
Overhead Squats (95/65)
“Southpaw”
AMRAP 15:
3 Kettlebell Swings (53/35)
3 Kettlebell Box Step-ups (24″/20″)
3 Calorie Bike
6 Kettlebell Swings (53/35)
6 Kettlebell Box Step-ups (24″/20″)
6 Calorie Bike
9 Kettlebell Swings (53/35)
9 Kettlebell Box Step-ups (24″/20″)
9 Calorie Bike
…
Add [3] Reps Per Round
HAPPY INDEPENDENCE DAY!!
“Glen”
For Time:
30 Clean and Jerks (135/95)
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Strength:
Pausing Front Squat
2 Pausing Front Squat (2 secs) x 8
-Then-
“Battleship”
5 Rounds For Time:
10 Front Squats (155/105)
20/15 Calorie Row
“Strict Press Lynne”
5 Rounds:
Max Unbroken Strict Presses (95/65)
Max Unbroken Strict Pull-ups
Rest 3 Minutes Between Sets
“Dirt Devil”
On the 4:00 x 5 Rounds:
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
15 Double Dumbbell Squats (50’s/35’s)
10 Over-and-Back Hops Over Dumbbell
5 Devil Presses (50’s/35’s)
“Underground”
For Time [30 Minute Cap]:
100 Double Unders, 50 AbMat Sit-ups
25 Hand Release Push-ups
80 Double Unders, 40 AbMat Sit-ups
20 Hand Release Push-ups
60 Double Unders, 30 AbMat Sit-ups
15 Hand Release Push-ups
40 Double Unders, 20 AbMat Sit-ups
10 Hand Release Push-ups
20 Double Unders, 10 AbMat Sit-ups
5 Hand Release Push-ups
Every 3 Minutes [Starting at 0:00]:
12/9 Calorie Bike
“Laces Out”
AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)
“Smallville”
16 Rounds:
20 Seconds Hollow Rocks
10 Seconds Rest
20 Seconds Superman Rocks
10 Seconds Rest
“Mind Eraser”
AMRAP 20:
7 Power Cleans (135/95)
7 Burpees
200 Meter Run
“846”
10 Rds
8 TTB
4 Burpee over the bar
6 DL 225/185
“Onside Kick”
AMRAP 16:
3 Pull ups, 50′ Walking Lunge, 50′ Bear Crawl
6 Pull ups, 50′ Walking Lunge, 50′ Bear Crawl
9 Pull ups, 50′ Walking Lunge, 50′ Bear Crawl
…
[Add 3 Pull ups Each Round]
“Hook and Ladder”
[On the 0:00]
1 Round:
30 Lateral Barbell Burpees
30 Power Clean and Jerks (95/65)
[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Power Clean and Jerks (95/65)
[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Power Clean and Jerks (95/65)
“Hot Route”
AMRAP 18:
Buy-In: 1 Mile Run
AMRAP In Time Remaining:
50 Double Unders
35 Air Squats
20 Dumbbell Plank Rows (50’s/35’s)
“7-on-7”
AMRAP 7:
4 Strict Pull-ups
8 Double Dumbbell Step Back Lunges (50’s/35’s)
12 Push-ups
16 AbMat Sit-ups
Rest 3 Minutes
AMRAP 7:
4 Strict Pull-ups
8 Single Dumbbell Step Back Lunges (50/35)
12 Push-ups
16 AbMat Sit-ups
“Wallflower”
AMRAP 15:
8 Double Dumbbell Single Legged Deadlifts (Left)
:30 Second Wall Sit
8 Double Dumbbell Single Legged Deadlifts (Right)
:30 Second Hollow Hold
“Groundhog Day”
For Time:
600 Meter Run
50 Kettlebell Swings (53/35)
400 Meter Run
30 Chest to Bar Pull-ups
200 Meter Run With Kettlebell
30 Chest to Bar Pull-ups
400 Meter Run
50 Kettlebell Swings (53/35)
600 Meter Run
“Cookie Monster”
AMRAP 15:
20 Power Snatches (95/65)
40 Double Unders
20 Burpees
40 Double Unders
“Cash Back”
50-35-20-35-50:
AbMat Sit-ups
After Each Round:
10 Double Dumbbell Push Press (50’s/35’s)
50 Meter Double Dumbbell Walk*
* 1 Arm Overhead + 1 Arm at Hang
“Speed Dating”
5 Rounds:
AMRAP 2:
2 Rounds Strict Cindy
Max Reps Barbell Movement (135/95)
Rest 1 Minute Between Rounds
Round 1: Power Cleans
Round 2: Front Squats
Round 3: Hang Squat Cleans
Round 4: Power Clean and Jerks
Round 5: Clusters
“Pay Dirt”
10 Rounds:
200 Meter Run
9 Double Dumbbell Burpees (50’s/35’s)
“thank you, NEXT?”
5 Rounds:
30 Double Unders
15 Thrusters (75/55)
Directly Into…
5 Rounds:
30 Double Unders
15 Overhead Squats (75/55)
“Little Giants”
5 Giant Sets:
10 Double Dumbbell Romanian Deadlifts
15 Plank-ups
20 Weighted Glute Bridges
25 AbMat Sit-ups
Rest 1 Minute Between Rounds
Just a heads up,
NO OLY CLASSES UNTIL FURTHER NOTICE!
“Wedding March”
For Time:
50 Burpees
1 Mile Run
75 Alternating Dumbbell Power Snatches
1 Mile Run
100 Meter Walking Lunge
“Double Knot”
For Time:
100 Double Unders
21 Strict Pull-ups
21 Double Dumbbell Squat Cleans (50’s/35’s)
75 Double Unders
15 Strict Pull-ups
15 Double Dumbbell Squat Cleans (50’s/35’s)
50 Double Unders
9 Strict Pull-ups
9 Double Dumbbell Squat Cleans (50’s/35’s)
8 Rounds:
:20 Seconds Single Arm Strict Press (Left)
:10 Seconds Rest
:20 Seconds Hollow Rocks
:10 Seconds Rest
:20 Seconds Single Arm Strict Press (Right)
:10 Seconds Rest
:20 Seconds Walkout Push-ups
:10 Seconds Rest
“Fight Gone Bad”
3 Rounds For Reps:
1 Minute Wallballs (20/14)
1 Minute Sumo Deadlift High Pulls (75/55)
1 Minute Box Jumps (20″)
1 Minute Push Press (75/55)
1 Minute Calorie Row
1 Minute Rest
“Quarter Zip”
AMRAP 25:
400 Meter Run
3 Rounds:
4 Strict Pull-ups
8 Alternating Dumbbell Power Snatches (50/35)
12 Jumping Lunges
“Sweat Sixteen”
AMRAP 16:
100 Meter Farmers Carry (50’s/35’s)
15 Toes to Bar
20 Deadlifts (95/65)
“Sunday Best”
On the Minute x 10:
16 Single Arm Russian Dumbbell Swings (50/35)
Max Front Plank in Time Remaining
Rest 5 Minutes
On the Minute x 10:
10 Single Arm Dumbbell Strict Presses (50/35)
Max Side Plank in Time Remaining (Switch Each Round)
“Lactaid”
AMRAP 20:
10 Air Squats, 30 Double Unders, 200 Meter Run
20 Air Squats, 30 Double Unders, 200 Meter Run
30 Air Squats, 30 Double Unders, 200 Meter Run
40 Air Squats, 30 Double Unders, 200 Meter Run
50 Air Squats, 30 Double Unders, 200 Meter Run
…
Continue to Add (10) Squats Per Round
30-20-10:
Alternating Dumbbell Power Snatches (50/35)
Push-ups
Directly Into…
10-20-30:
Alternating Dumbbell Hang Clean and Jerks (50/35)
Burpees
“Farmhand”
5 Rounds:
100′ Walking Lunge
200 Meter Single Arm Farmers Carry (50/35)
30 AbMat Sit-ups
“Hellhole”
For Time:
50 Devil’s Press (50’s/35’s)
“2-2-2-3” Intervals Style:
35 Double Unders
5 Lateral Dumbbell Burpees
Max Devil’s Press in Time Remaining
Alt for Devil’s Press: Power Snatch 115/85
“Space Cadet”
21-18-15-12-9-6-3:
Barbell Fronts Squats (95/65)
200 Meter Run
WELCOME BACK!!
“Base Camp”
AMRAP 15:
1 Round of “Strict Cindy”
1 BARBELL Power Clean and Jerk (135/95)
1 Round of “Strict Cindy”
2 BARBELL Power Clean and Jerk (135/95)
1 Round of “Strict Cindy”
3 BARBELL Power Clean and Jerk (135/95)
…
Add (1) BARBELL Power Clean and Jerk (135/95)
