“Country Roads”
AMRAP 10:
1,600 Meter Run
Max Calorie Bike
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max Calorie Bike
Rest 3 Minutes
AMRAP 6:
800 Meter Run
Max Calorie Bike
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max Calorie Bike
Rest 1 Minutes
AMRAP 2:
200 Meter Run
Max Calorie Bike
*Score = Sum Total Bike Calories from all 5 Rounds
“Machete”
For Time [25 Minute Cap]:
1 Round of “Macho Man”
50 Double Unders
2 Rounds of “Macho Man”
50 Double Unders
3 Rounds of “Macho Man”
50 Double Unders
4 Rounds of “Macho Man”
50 Double Unders
5 Rounds of “Macho Man”
50 Double Unders
1 Round of “Macho Man”:
3 Power Cleans (135/95)
3 Front Squats (135/95)
3 Push Jerks (135/95)
[Kilos = 61/43]
*Score = Time it takes to complete the workout.
“Indy 500”
AMRAP 20:
5 Strict Pull-ups
10 Alternating Dumbbell Snatches (70/50)
15 Lateral Dumbbell Burpees
[Kilos = 32/22.5]
*Score = Rounds + Reps
For Time:
10-9-8-7-6-5-4-3-2-1:
Double Dumbbell Squats (50’s/35’s)
After Each Round:
1 Rope Climb
50 Meter Dumbbell Farmers Carry
[Kilos = 22.5/15]
*Score = Time it takes to complete the workout
1a) 2×3 Power Snatch
*Score = Heaviest Load
1b) 2×3 Push Press
*Score = Heaviest Load
AMRAP 7:
Power Snatches (115/85)
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Bar-Facing Burpees
On the Minute:
7 Push Press (115/85)
[Kilos = 52/38]
*Score = Athletes will log Reps of Power Snatches and Reps of Bar-Facing burpees. Overall score is the Sum Total Reps
“5k(AREN)”
5 Rounds:
1k Run
30 Wall Balls (20/14)
[Kilos = 9/6]
*Score = Time it takes to complete the workout
Time Cap: 40 Minutes
On wthe 2:30 x 10 Rounds:
10 Hang Power Cleans (135/95)
30 Double Unders
500 Meter Bike
[Kilos = 61/43]
*Score = Athletes will enter split times for all 10 rounds. Overall score will be the Sum Total of all splits.
For Time:
21 Overhead Squats (95/65)
800 Meter Run
18 Overhead Squats (95/65)
600 Meter Run
15 Overhead Squats (95/65)
400 Meter Run
12 Overhead Squats (95/65)
200 Meter Run
9 Overhead Squats (95/65)
[Kilos = 43/29 ]
*Score = Time it takes to complete the workout
4 Rounds For Time:
500 Meter Row
12 Burpee Pull-ups
21 Box Jumps (24″/20″)
*Score = Time it takes to complete the workout
“Nicknack”
AMRAP 20:
400 Meter Row
Max Unbroken Push Ups
*Score = Total Push Ups
*Should be able to get 5 reps per round
