On the minute every minute for 7 minutes: Back Squat x 2 reps.
Then:
5 Rounds for time:
10 Toes to Bar
10 Back Squat 135/95
20 Box Jumps
Read MoreFor Time:
Run 1 mile
40 Push-ups
40 KB Swing 53/35
Run 800 meters
30 Handstand Push-up
30 KB Swings
Run 400 meters
20 Push-ups
20 KB Swings
Read MoreOn the minute every minute for 7 minutes: Clean x 1-2 reps.
Then:
AMRAP in 12 minutes of:
3 Power Clean 165/115
6 Lateral Burpee over barbell
12 Sit-ups
Read MoreShoulder Press: 5-5-5-5-5
Then:
6 Rounds for time:
5 Bar Muscle ups
16 One Arm Overhead Walking Lunges
Read MoreIn teams of 2, with 1 partner working at a time, complete for time:
Run 800 meters (together)
100 KB Swings
100 Sit-Ups
100 Wall Ball Shots 20/14
100 Box Jumps
Read MoreBack Squat 3-3-3-3-3
Then:
AMRAP in 14 minutes of:
7 Front Squats 115/80
7 Chest to Bar Pull-ups
7 Handstand Push-ups
Read MoreEvery minute on the minute for 7 minutes: Clean + 2 Jerks.
Then:
5 Rounds for time:
8 Push Jerks 155/105
10 Burpees
50 Double-unders
Read MoreFor time:
Row 50 Calories
9 Power Snatches 115/80
16 Weighted Step-ups
Run 400 meters
12 Power Snatches 115/80
18 Weighted Step-ups
Run 400 meters
15 Power Snatches 115/80
20 Weighted Step-up
Three rounds for time of:
15 foot rope climb, 5 ascents
21 Weighted Push-ups 35/15
50 Air Squats
Read More
Deadlift 5-5-3-3-2-2
Then:
For time:
Camana Bay Hill Run (1080 meters)
20 Deadlift 275/185
Run 800 meters
15 Squat Cleans 205/135
Run 400 meters
10 Clean and Jerks 135/95
Read MoreIn Teams of 2, with 1 partner working at a time, complete for time:
2 Rounds of:
Run 800 meters
50 Toes to Bar
50 Overhead Squats 95/65
50 Burpees
Read More3 Rounds of:
Wall-ball, 20/14 pound ball, 10/9 ft (Reps)
Hang Power Cleans, 95/65 pounds (Reps)
Box Jump, 20" box (Reps)
Barbell Lunge, 95/65 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
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