AMRAP 8 Minutes
200m Row
10 Band Pull Aparts
:15 Handstand Hold
8 Empty Bar Push Press
Every Minute for 10 Minutes
1 “Fast” Set of HSPU
or
Every Minute for 10 Minutes
1-2 HSPU Negatives
or
Every Minute for 10 Minutes
:15 Handstand Hold
AMRAP 10 Minutes
200m Row
10 Shoulder to Overhead (95/65lbs)
3 Rounds
200m Run
8 Unweighted Step Ups>8 Light DB Step Ups>8 Workout Weight Step Ups
3 Snatches (increase weight across warmup)
AMRAP 20 Minutes
300m Run
10 DB Box Step Ups (50s/35s to 20″ box)
3 Squat Snatches (60-70% of 1RM)
AMRAP 6 Minutes
8 Ring Rows
6 Burpees to Target
4 S-Arm Devils Press
200m Run
Rest 2-3 Minutes
Rx Plus:
9 Burpee Muscle Ups
15 Devils Presses (50s/35s)
300m Farmers Carry (50s/35s)
Rx:
9 Burpee Chest to Bar
15 Devils Presses (50s/35s)
300m Farmers Carry (50s/35s)
1 Mile Run (200m Relays)
90 Box Jump Overs (24/20″)
80 KBS (24/16kg)
70 Burpees
60 Wallballs (20/14′)
50 Plate G2O (45/25#)
40 T2B
30 DB Snatch (50/35#)
20 Pull Ups
1 Mile Run (200m Relay)
On a 7 Minute Clock
Run 400m
30 Jumping Lunges
20 Scap Pull Ups
10 BBJO
Max Freestanding HS Hold in Remaining Time
All sets @70-80%
Press as fast as possible on every rep
Rest: 2-3 minutes
Record lowest weight lifted during the 5 sets.
AMRAP 3 Minutes
10 Chest to Bar Pullups
15 Burpee Box Jump Overs (24″/20″)
Max Chest to Bar Pullups
REST 5:00
AMRAP 3 Minutes
15 Burpee Box Jump Overs (24″/20″)
10 Chest to Bar Pullups
Max Burpee Box Jump Overs (24″/20″)
Score is total reps of both Max movements
Straight Through
2:00 Machine
1 Wall Walk
10 Hang Muscle Cleans
1:00 Machine
2 Wall Walks
8 Empty Bar Front Squats
:30 Machine
3 Wall Walks
6 Squat Cleans
Every 2 Minutes for 14 Minutes
3 Tempo Pull Squat Cleans
Drop and reset between reps
Start no heavier than 50% of your 1 RM and only add weight if your movement is flawless.
AMRAP 5 Minutes
Climb the Ladder
1 Wall Walk
4 DB Power Cleans (50s/35s)
2 Wall Walks
8 DB Power Cleans (50s/35s)
3 Wall Walks
12 DB Power Cleans (50s/35s)
4 Wall Walks
16 DB Power Cleans (50s/35s)
5 Wall Walks
20 DB Power Cleans (50s/35s)
……..
Straight Through
2:00 Machine
1 Wall Walk
10 Hang Muscle Cleans
1:00 Machine
2 Wall Walks
8 Empty Bar Front Squats
:30 Machine
3 Wall Walks
6 Squat Cleans
Every 2 Minutes for 14 Minutes
3 Tempo Pull Squat Cleans
Drop and reset between reps
Start no heavier than 50% of your 1 RM and only add weight if your movement is flawless.
AMRAP 5 Minutes
Climb the Ladder
1 Wall Walk
4 DB Power Cleans (50s/35s)
2 Wall Walks
8 DB Power Cleans (50s/35s)
3 Wall Walks
12 DB Power Cleans (50s/35s)
4 Wall Walks
16 DB Power Cleans (50s/35s)
5 Wall Walks
20 DB Power Cleans (50s/35s)
……..
5 Minute Row at Moderate Pace
10 Sigle Leg Glute Bridges per side
20 Thick Banded Good Mornings
20 KBS
10 Burpees
Build to a Heavy Deadlift Single between 80-90%
then
perform 3 x 5 @ 80-85% of 1RM (just obtained)
Rest 3-4 Minutes
Within ~1:00 after each set, perform 10 explosive Russian KBS.
All reps are performed as “singles”.
Choose one of the following and perform as an @2MOM Capacity building session.
Every 2 Minutes for 5 Sets, perform 1 smooth set of:
– Strict Banded Pull Ups (10-15 reps)
– Push Ups (10-25 reps)
– Ab Mat or GHD Sit Ups (10-25 reps)
– 1:00 Weakest Machine
3 Rounds
1:00 AAB, sprinting the final :05-:10
15 Air Squats w/Glute Band around knees
10 Russian KB Swings
Begin at 70% and add weight each set, ending with a very heavy or maximal set of 5.
50/35 Calories
AMRAp 7 Minutes
Waterfall Style
150m Row
10 Plate Ground to Overhead (45/25lbs)
5 Good for Yous (2 Lunges + 1 Air Squat)
10 Rounds:
15 Wallballs (20/14lbs) (10/9′)
15 Dumbbell Snatches (50/35lbs) Alternating
25 Minute Time Cap
Midline Work
EMOM 12 Minutes:
:10 L-Sit Hold
Perform the most difficult L-Sit variation you can such that you’re holding for :10 seconds straight.