“Sole Cycle”
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (155/105)
21/15 Calorie Assault Bike or Row
Rest 5 Minutes
AMRAP 5:
15 Barbell Facing Burpees
21 Power Cleans (135/95)
21/15 Calorie Assault Bike or Row
Rest 5 Minutes
AMRAP 5:
15 Barbell-Facing Burpees
21 Power Cleans (115/85)
21/15 Calorie Assault Bike or Row
“Double Bubble”
AMRAP 15:
25 Double Unders
5 Power Snatches (135/95)
25 Double Unders
5 Bar Muscle-ups
Strength:
Front Squat
Build to a heavy single
-then-
“Funny Bone”
21-15-9:
Kettlebell Swing (70/53)
Box Jump Overs (24/20)
Front Squats (135/95)
“Dum Dum”
3 Rounds:
200′ Dumbbell Farmers Carry
20 Dumbbell Bench Press
200′ Dumbbell Front Rack Carry
20 Dumbbell Deadlifts
Dumbbells: (50’s/35’s)
“Over Easy”
For Time:
50/35 Calorie Assault Bike or Row
Directly Into…
3 Rounds:
21 Chest to Bar Pull-ups
15 Overhead Squats (115/80)
9 Power Clean and Jerks (115/80)
“Wet Floor”
In Teams of 2
AMRAP 20:
75 Wallballs (20/14)
60 AbMat Sit-ups
45/30 Calorie Row
30 Burpee Box Jumps (24/20)
Strength:
Snatch Complex
On the Minute x 10:
1 Hang Power Snatch + 1 Power Snatch
Record Final Weight
-Then-
“Randy”
For Time:
75 Power Snatches (75/55)
Strength:
Tempo Back Squat
5 sets of 2
7 seconds down, 3 second pause.
-Then-
“After Party”
1-2-3-4-5-6-7-8-9-10:
Dumbbell Front Squats (50’s/35’s)
After Each Round: 30 Double Unders
“Hangnail”
AMRAP 16:
30 Dumbbell Hang Clean and Jerks (50/35)
25/18 Calorie Assault Bike or Row
20 Lateral Barbell Burpees
15 Deadlifts (245/165)
“Life Jacket”
AMRAP 5:
27/20 Calorie Row
27 Thrusters (115/80)
27 Chest to Bar Pull-ups
Rest 5 Minutes
AMRAP 5:
21/15 Calorie Row
21 Thrusters (95/65)
21 Toes to Bar
Rest 5 Minutes
AMRAP 5:
15/10 Calorie Row
15 Thrusters (75/55)
15 Pull-ups
