Conditioning
10 Rounds:
Even Minutes – 5 Deadlifts
Odd Minutes – 15 Box Jumps (24/20)
Start with a light load on the barbell, and build each round.
Challenge
50 Strict HSPU for time
Sweat Class
Three rounds of:
Wall-ball Shots (Reps), 20/14#
Sumo deadlift high-pull (Reps), 75/55#
Box Jumps 20″ (Reps)
Push-press (Reps), 75/55#
Row (Calories)
1-minute rest
Strength
Work up to a heavy complex of:
1 Power Clean + 1 Low Hang Squat Clean + 1 Jerk
Conditioning
AMRAP 7:
Climb as high as possible:
3 Thrusters, 95/65
3 C2B
6 Thrusters, 95/65
6 C2B
9 Thrusters, 95/65
9 CTB PU
12 Thrusters, 95/65
12 C2B…
Sweat Class
2 rounds for total reps:
90 seconds Wall Balls (20/14)
30 seconds Rest
90 seconds Box Jumps with Step Down (24/20)
30 seconds Rest
90 seconds Sit ups
30 seconds Rest
90 seconds Double Unders
30 seconds Rest
90 seconds Push ups
30 seconds Rest
90 seconds Ground to Overhead with Plate (45/25)
30 seconds Rest
AMRAP 4:
30 Lateral Barbell Burpees
Max Snatches (75/55) in Remaining Time
Rest 4:00
AMRAP 4:
20 Lateral Barbell Burpees
Max Snatches (135/95) in Remaining Time
Rest 4:00
AMRAP 4:
10 Lateral Barbell Burpees
Max Snatches (165/115) in Remaining Time
Open 14.4
AMRAP 14:
60 Calorie Row
50 Toes to Bar
40 Wallballs (20/14)
30 Power Cleans (135/95)
20 Muscle-Ups
3 Rounds for Time
9 Burpees
1 Rope Climb
58 Air Squats
10 Push Press (65% 1rm)
24 Ab Mat Situps
15 Wall Balls
All Classes
Conditioning
80 Double-Unders
40 Sit-Ups
20 Burpees
60 Double-Unders
30 Sit-Ups
15 Burpees
40 Double-Unders
20 Sit-Ups
10 Burpees
20 Double-Unders
10 Sit-Ups
5 Burpees
Strength
Teams of 3:
AMRAP 7: Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)
* Scale all weights as appropriate
-3 Minute Rest-
AMRAP 7: Push Press
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)
* Scale all weights as appropriate
-3 Minute Rest-
AMRAP 7: Hang Power Clean
50 Reps (135/95) (95/65)
50 Reps (155/105) (135/95)
Max Reps (185/135)
* Scale all weights as appropriate
Sweat Class
Snatch Drills
4 RFT:
10 DB or KB Thrusters
10 Burpees
10 DB or KB Hang Power Snatches
10 Alt. Split Lunge Jumps (5/side, alternate every rep switching legs in the air)
Conditioning
50 Calorie Row
40 Deadlifts (135/95)
30 Box Jumps (24″/20″)
20 Front Squats (135/95)
Sweat Class
3 rounds: 21-15-9
Row 300m
Deadlift (with KB)
Ring Rows -strict
3 rounds: 21-15-9
Walk 400m
Box Jumps
Goblet Squats
3 rounds:
Bike 10 Calories
20 KBS
20 Lunges
