“Rest Stop”
AMRAP 5:
600 Meter Run
1 Round of “Cindy”
Max Squat Cleans (135/95)
Rest 5 Minutes
AMRAP 5:
400 Meter Run
2 Rounds of “Cindy”
Max Squat Cleans (155/105)
Rest 5 Minutes
AMRAP 5:
200 Meter Run
3 Rounds of “Cindy”
Max Squat Cleans (185/135)
Strength
Pressing Complex: Build to a heavy set
2 Push Press
3 Push Jerks
-Then-
“Overreaction”
15-12-9:
Push Press (115/85)
Dumbbell Box Step Overs (50/35) (24″/20″)
Directly Into…
15-12-9:
Push Jerks (115/85)
Box Jump Overs (24″/20″)
“2k Row”
2000m Row
“Core Cash Out”
3 Sets:
10 Rower Pike-ups
20 Flutter Kicks (3-Count)
30 Second Hanging L-Sit
“Attention Span”
On the Minute x 10:
7 Burpees
Max Front Plank in Time Remaining
Rest 5 Minutes
On the Minute x 10:
5/4 Calorie Assault Bike
Max Side Plank in Time Remaining (Switch Each Round)
“Ladybug”
3 Rounds For Time:
1 Round of “Kelly”
1 Round of “Helen”
“Kelly”
400 Meter Run
30 Wallballs (20/14) (Kilos: 9/6)
30 Box Jumps (24″/20″)
“Helen”
400 Meter Run
21 Kettlebell Swings (53/35) (Kilos: 24/16)
12 Pull-ups
Strength
Build to a heavy complex:
3 Deadlifts, 3 Hang Power Cleans, 3 Push Jerks
“DT”
5 Rounds:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Barbell: 155/105
“Central Park”
5 Rounds:
100′ Walking Lunge
30 AbMat Sit-ups
30/21 Assault Bike
“Poker Face”
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jump Overs (24″/20″)
Rest 5 Minutes
AMRAP 5:
Buy-In: 400 Meter Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jump Overs (24″/20″)
“7 Wonders”
3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)
700/500 Meter Row
3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)
700/500 Meter Row
3 Rounds:
7 Deadlifts (115/85)
7 Toes to Bar
7 Push Presses (115/85)
Strength:
3 Pos Power Snatch
Build to a heavy complex
-Then-
“Unicycle”
AMRAP 10:
60/45 Calorie Assault Bike
100 Double Unders
Time Remaining:
Max Power Snatches (115/85)
