Fitness and Life
For Time:
100 Wallballs 20/14
50 Burpees to 6″ target
AMRAP 6
10 Goblet squats
50′ Walking lunge
For time:
Run 800m/Row 1000m
20 Front squats
20 Push ups
15 Front squats
15 Push ups
10 Front squats
10 Push ups
20 min cap
Power Clean Singles @ 70-75%. Drop and reset.
5 Rounds
:60 on, 2:00 off
For Time:
1 Mile Run
20 Front Squats 145/100
20 HSPU
15 Front Squats 145/100
15 HSPU
10 Front Squats 145/100
10 HSPU
3 Rounds
Run 200m/Row 250m
20 leg swings per side
:30 HS hold/:30 plank
Back Squats @ 70-75%. Max Reps each round.
5 Rounds
:60 on, 2:00 off
AMRAP 15
30 Wallballs
15 Burpees
30 KBS
Find 1 RM Push Jerk.
30-20-10
Push Ups
Box Jump Overs 24/20″
Alt DB Snatch 50/35
Trainer’s choice.
Find 3 rep max bench press.
3 Rounds – MAX REPS EACH MIN
1:00 Air squats
1:00 Burpees
1:00 Box Jumps
1:00 Row
1:00 REST
Start at any station. Rest on same minute.
1 Max Set of Deadlifts with PERFECT form at 275/185 or 65-70% of your 1 RM.
AMRAP 5
50′ Shuttle Run (25′ out and back)
5 Chest to Bar Pull-ups
*Rest 5 Mins*
AMRAP 5
50′ Shuttle Run (25′ out and back)
5 TTB
AMRAP 8
10 Sit-ups
10 Push ups
Row 150m
Find 2 rep max front squat.
AMRAP 5
50′ Shuttle Run (25′ out and back)
5 Ring Rows
*Rest 5 Mins*
AMRAP 5
50′ Shuttle Run (25′ out and back)
5 KBS
1 Squat Snatch
1 OHS
1 Hang Squat Snatch
1 OHS
Find 1 RM complex. The complex must be unbroken – once the barbell leaves the floor you cannot put it down.
1 Snatch (any variety)
1 OHS
1 Hang Snatch (any variety)
12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups
8 min AMRAP
8 Wallballs
8 Air squats
8 Ring rows
Find 3 rep max deadlift.
For time:
30-20-10
Push ups
Box jump overs
Alt DB Snatch