“Emergency Brake”
For Time:
30/24 Calorie Bike
30 Power Cleans (115/85)
30/24 Calorie Bike
30 Front Squats (115/85)
30/24 Calorie Bike
30 Power Cleans (115/85)
“Crew Neck”
For Time
27-21-15-9:
Chest to Bar Pull-ups
Push Jerks (135/95)
Run 400m
“Swolly Swolly”
For Time:
10-9-8-7-6-5-4-3-2-1:
Strict Handstand Push-Up
Weighted Pull-Up
“Not A Smooth Operator”
Partner AMRAP 20:
30 Overhead Squats (95/65#)
30 Toes to Bar
30 Pistol Squats
800m Run
“Later Jacob”
Max rounds in 3 minutes of:
• 135 pound Power cleans, 3 reps
• 6 Push-ups
• 9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
“Back Squat Pyramid”
“Back Squat Pyramid”
For Load:
6-4-2-2-2-4-6
Then
“On The Nose”
3 Round For Time:
400m Run
50 Air Squats
40 AbMat Sit-ups
“I Will Survive”
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
5 Power Snatches (135/95#)
Rest 5 Minutes
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
10 Power Snatches (95/65#)
Rest 5:00
AMRAP 5:
Buy-In: 500/400 Meter Row
30 Double Unders
15 Power Snatches (75/55#)
“SINGLE TASKING…KINDA”
AMRAP 12:
8 Lateral Burpee Over Dumbbell
10 Dumbbell Box Step-Overs (50/35#) (24/20″)
12 Single-Arm Dumbbell Clean & Jerk (50/35#)
“ACID REFLUX”
5 Rounds For Time:
15 Chest to Bar Pull-ups
12/9 Calorie Bike
9 Thrusters (115/85#)
“Fish Out of Water”
“FISH OUT OF WATER”
For Time:
2,000 Meter Row
10 Rounds of “The Chief” (155/105)
1 Round of “The Chief”:
3 Power Cleans
6 Push-Ups
9 Air Squats
Kilos = 70/48
Repeat from 9/4/20
INTERMEDIATE
For Time:
Row 2000 Meters
Straight into…
10 Rounds of “The Chief” (115/85)
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
NOVICE
For Time:
Row 1000 Meters
Straight into…
6 Rounds of “The Chief” (45/35/)
1 Round of “The Chief”:
3 Hang Power Cleans
5 Modified Push-ups (elevate pressing surface)
7 Air Squats (to a medicine ball)
