Strength:
ComplexBuild to a Heavy Complex:
1 Hang Power Snatch
2 Power Snatches
3 Overhead Squats
“Bartender”
AMRAP 10:
12 Deadlifts
9 Overhead Squats
6 Hang Power Snatches
Barbell: 115/85
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Strength:
Back Squat
3×6
“Escape from Wonderland”
3 Rounds:
75 Double Unders
50 Air Squats
25/18 Calorie Row
NO CLASS ON 06/16/19
Teams of 3 (For Time | 30 Minute Cap)
800 Meter Med Ball Run
75 Box Jump Overs (24/20)
50 Clean and Jerks (135/95)
15 Rope Climbs
50 Clean and Jerks (135/95)
75 Box Jump Overs (24/20)
800 Meter Med Ball Run
“Rush Hour”
On the 4:00 x 5 Rounds:
14/10 Calorie Assault Bike
10 Lateral Barbell Burpees
5 Power Snatches (135/95)
“Pharmacy”
5 Rounds:
100′ Walking Lunge (No Weight)
30 AbMat Sit-ups
12 Dumbbell Power Cleans (50’s/35’s)
Strength:
Thruster
Build to a heavy 3
-Then-
“Chest Hair”
For Time:
25 Thrusters (95/65)
400 Meter Run
25 Chest to Bar Pull-ups
400 Meter Run
25 Thrusters (95/65)
“The Good Life”
3 Rounds:
500 Meter Row
12 Burpees
21 Box Jumps (24/20)
Strength:
Build to a heavy Squat Snatch/Power Snatch
-Then-
“High Heels”
AMRAP 9:
10 Hang Squat Snatches (75/55)
30 Double Unders
“Double Down”
AMRAP 15:
30/21 Calorie Row
100 Meter Dumbbell Farmers Carry
15 Dumbbell Power Cleans
100 Meter Dumbbell Farmers Carry
Dumbbells: (50’s/35’s)
For Time (Teams of 3 | 25 Minute Cap):
200/140 Calorie Assault Bike or Row
Directly Into…
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (95/65)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (115/80)
50 Toes to Bar
50 Box Jump Overs (24”/20”)
50 Thrusters (135/95)
“Deck of Cards”
For Time:
52 Cards
Hearts: Kettlebell Swings (53/35)
Spades: Burpees
Clubs: AbMat Sit-Ups
Diamonds: Goblet Squats (53/35)
Aces: 200 Meter Run
Strength:
Deadlift
Build to a heavy 5
-Then-
“Tail Lights”
Teams of 3 (For Time | 25 Minute Cap)
100 Deadlifts (135/95)
400 Meter Prowler Push or Sled Drags (45/35)
75 Deadlifts (185/135)
400 Meter Prowler Push or Sled Drags (45/35)
50 Deadlifts (225/155)
400 Meter Prowler Push or Sled Drags (45/35)
“Slap Happy”
AMRAP 5:
Buy In: 100 Double Unders
12 Front Squats (95/65)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
8 Front Squats (115/80)
4 Burpee Box Jump Overs (24/20)
Rest 5 Minutes
AMRAP 5:
Buy In: 100 Double Unders
4 Front Squats (135/95)
4 Burpee Box Jump Overs (24/20)
Strength:
Build to a heavy complex:
1 Hang Power Clean + Power Clean
“Power Ranger”
For Time:
15 Power Cleans (155/105)
600 Meter Run
10 Power Cleans (155/105)
400 Meter Run
5 Power Cleans (155/105)
200 Meter Run
“Eighteen Wheeler”
AMRAP 18:
12/9 Calorie Assault Bike or Row
15 Wallballs (20/14)
12 Alternating Dumbbell Snatches (50/35)
9 Toes to Bar
“Midline Madness”
3 Giant Sets, Not for Time:
21 Abmat Sit-ups
21 Hip Extensions
21 Hollow Rocks
21 Glute Bridges
21 Banded Pull-Aparts
21 Banded Good Mornings
“Adderall”
0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95)
10:00 – 13:00 – Rest
13:00 – 20:00 – 800 Meter Run, Max Power Snatch (115/80)
20:00 – 23:00 – Rest
23:00 – 27:00 – 400 Meter Run, Max Thrusters (95/65)
Score is total barbell reps completed.
10 Min Strict Pull up work.
“Death Race”
5 Rounds:
15/10 Calorie Assault Bike
10 Burpees
“Yogi”
For Time:
150′ Walking Lunge
150′ Bear Crawl
30 Dumbbell Box Step-Ups
100′ Walking Lunge
100′ Bear Crawl
20 Dumbbell Box Step-Ups
50′ Walking Lunge
50′ Bear Crawl
10 Dumbbell Box Step-Ups
Box: (24”/20”)
Dumbbell: (Single 50/35)
Strength:
Push Jerk
Build to a heavy 3
-Then-
“Bel-Air”
AMRAP 15:
40 Double Unders
20 Dumbbell Hang Clean & Jerks (50/35)
40 Double Unders
20/15 Calorie Row
“Jelly Belly”
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Calorie Assault Bike
10-8-6-4-2: Deadlifts (275/185)
9am Only!!
“Murph”
For Time:
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
NO CLASS TIMES!
Get ready for MURPH!!
“Fancy Pants”
For Time:
21 Hang Power Snatches (95/65)
200 Meter Run
21 Overhead Squats (95/65)
200 Meter Run
15 Hang Power Snatches (95/65)
200 Meter Run
15 Overhead Squats (95/65)
200 Meter Run
9 Hang Power Snatches (95/65)
200 Meter Run
9 Overhead Squats (95/65)
200 Meter Run
“Joker”
For Time:
1-2-3-4-5-6-7-8-9-10: Toes to Bar
10-9-8-7-6-5-4-3-2-1: Deadlifts (225/155)
7 Rounds, On the 3:00
18/12 Calorie
5 Hang Power Cleans
Build in Weight Each Round. Score is Load. Post Times in Comments.
Just a heads up:
No classes Sunday!!! 5/26
5/27 Monday class @ 9am only!!!
Strength:
Pausing Front Squat
-Build to a heavy 2
Hang Squat Clean
-Build to heavy single
-Then-
“Dirt Nap”
3 Rounds:
15 Hang Squat Cleans (115/80)
15 Lateral Barbell Burpees
“Strict Nicole”
AMRAP 20:
400 Meter Run
Max Strict Pull-ups
“Hot Air”
On the 5:00 x 5:
30 Air Squats
20/15 Calorie Row
7 Power Snatches (115/85)
“Frozen Ropes”
2 Rounds:
200′ Walking Lunge
100 Double Unders
35/25 Calorie Assault Bike or Row
“Buzz Lightyear”
Teams of 3
For Time (30 Minute Cap):
3 Rounds:
400 Meter Team Run
50 Barbell Facing Burpees
9 Rope Climbs
Directly Into…
21 Clean and Jerks (115/85)
21 Clean and Jerks (135/95)
21 Clean and Jerks (155/105)
21 Clean and Jerks (185/125)
21 Clean and Jerks (205/135)
“Fight Gone Bad”
3 Rounds:
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
“Dirt Road”
3 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
2 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups
200 Meter Farmers Carry (53/35)
1 Rounds:
30 AbMat Sit-ups
15/10 Calorie Assault Bike or Row
10 Strict Pull-ups
“Bar Star”
Teams of 3:
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/125)
AMRAP Back Squats (225/145)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
AMRAP Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
AMRAP Deadlifts (275/185)
“Undercover”
3 Rounds:
15 Power Cleans (115/80)
20 Push-ups
2 Rounds:
27/21 Calorie Row
75 Double Unders
1 Round:
35/25 Calorie Assault Bike
“Wall Street”
3 Rounds:
800 Meter Run
40 Kettlebell Swings (53/35)
40 Wallballs (20/14)
Strength:
Back Squats
Build to a heavy 5
-Then-
“Water Country”
Females:
21-18-15-12-9: Row Calories
50′ Walking Lunge After Each Set
Males:
27-24-21-18-15: Row Calories
50′ Walking Lunge After Each Set
“Cement Mixer”
On the 3:00 x 7 Rounds:
400 Meter Run
12 Toes to Bar
Score is slowest round
Strength:
Deadlifts
Build to a heavy 3
-Then-
“Smooth Criminal”
AMRAP 15:
60 Double Unders
30 Wallballs (20/14)
15 Deadlifts (245/165)
“Train Wreck”
8 Rounds:
40 Seconds Med Ball Cleans (20/14)
20 Seconds Rest
40 Seconds Bike Calories
20 Seconds Rest
Score is lowest rep total of the 8 rounds
“Jack Squat”
21-15-9:
Front Squats (135/95)
Kettlebell Swings (70/53)
400 Meter Run
“Lead Foot”
AMRAP 4:
27/21 Calorie Row
27 Burpees
27 Chest to Bar Pull-ups
Rest 4 minutes
AMRAP 4:
21/15 Calorie Row
21 Burpees
21 Toes to Bar
Rest 4 minutes
AMRAP 4:
15/9 Calorie Row
15 Burpees
15 Pull-ups
Strength:
Build to a heavy Snatch.
-Then-
“Isabel”
For Time:
30 Power Snatches (135/95)
