“Hannah Banana”

AMRAP 18:
10 Strict Toes to Bar
20 Alternating Dumbbell Power Snatches
60 Double Unders

Or

“No Equipment”

AMRAP 18:
10 Toe Raises
20 Odd-Object Ground-to-Overhead
60 Double Unders

“Space Ship”

5 Rounds For Time:
100 Meter Single Dumbbell Farmers Carry
200 Meter Run
30 Dumbbell Swings

“No equipment”

5 Rounds For Time:
100 Meter Odd-Object Carry
200 Meter Run
30 Odd-Object Swings

“Mashed Potatoes”

On the 0:00…
5 Rounds of “Strict Cindy”
50 Single Dumbbell Power Cleans

On the 8:00…
4 Rounds of “Strict Cindy”
40 Dumbbell Goblet Squats

On the 16:00…
3 Rounds of “Strict Cindy”
30 Alternating Single Arm Squat Clean Thrusters

“No Equipment”

On the 0:00…
5 Rounds of “Sindee”
50 Odd-Object Ground to Shoulder

On the 8:00…
4 Rounds of “Sindee”
40 Odd-Object Squats

On the 16:00…
3 Rounds of “Sindee”
30 Odd-Object Thrusters

• 1 round of “Sindee” is
* 10 Push-ups
* 20 Air Squats

“Double Down”

For Time:
100 Double Unders, 50 Sit-ups, 400 Meter Run
80 Double Unders, 40 Sit-ups, 400 Meter Run
60 Double Unders, 30 Sit-ups, 400 Meter Run
40 Double Unders, 20 Sit-ups, 400 Meter Run
20 Double Unders, 10 Sit-ups, 400 Meter Run

“No equipment”

For Time:
100 Line Hops, 50 Sit-ups, 400 Meter Run
80 Line Hops, 40 Sit-ups, 400 Meter Run
60 Line Hops, 30 Sit-ups, 400 Meter Run
40 Line Hops, 20 Sit-ups, 400 Meter Run
20 Line Hops, 10 Sit-ups, 400 Meter Run

“Cast Away”

AMRAP 20:
4 Strict Pull-ups
8 Burpees
12 Single Dumbbell Step Back Lunges

Or

“No Equipment”

AMRAP 20:
8 Odd-Object Rows
8 Burpees
12 Odd-Object Step-Back Lunges

“Rancy”

5 Rounds For Time:
400m Run
20 Alternating Dumbbell Snatches
20 Single Arm Dumbbell OHS

“No Equipment”

5 Rounds For Time:
400m Run
20 “Odd-Object” Ground-to-Overhead
20 “Odd-Object” Squats

“Kalsnew”

For Time:
100 Alternating DB Clean and Jerks
*OTM – 5 Burpees over DB

“No Equipment”

For Time:
100 Odd-Object” Ground-to-Shoulder
*OTM – 5 Burpees over “Odd-Object”

“Dizzybat”

AMRAP 18:
60 Double-Unders
30 Dumbbell Reverse Lunges
15 Burpees

“No equipment”

AMRAP 18:
60 Line Hops
30 “Odd-Object” Reverse Lunges
15 Burpees

“Kansas City”

5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3 Minutes:
6 Burpees
8 Alternating Single Arm Squat Cleans
10 Lateral Over-And-Back DB Hops*

*New standard: Hopping over and back = 1 rep

“No Equipment”

5 x 3:00 AMRAP, Resting 1:00 between:
AMRAP 3:
6 Burpees
8 Odd-Object Squat Cleans
10 Lateral Over-And-Back DB Hops

“Kelly’s House”

5 Rounds For Time:
400m Run
30 DB Goblet Thrusters
30 Lateral Hops over DB

“No Equipment”

5 Rounds For Time:
400m Run
30 “Odd-Object” Thrusters
30 Lateral Hops over “Odd-Object”