2 x 5 min AMRAP
Suicide sprint (length of pull-up rack)
12 x Box jumps (24/20) – (<3 months x 7 box jumps)
2 min Rest
250m Row (ergs facing back door to maximize space)
15 x KB Swings (54/35) (<3 months x 10 Swings )
5 Rounds for Time (<3 Months 3 rounds)
5 x Ground to Overhead (135/95) (<3 mos DB push-press)
10 x Ring dips (<3 mos box or bench dips)
400m Run
3 rounds – 3 min rest between rounds (2 rounds for <3 months)
500m Row
40 Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-Ups
Shoulder Press:
5 @ 75%
3 @ 85%
1+ @ 95%
12 Clean & Jerks (135/95)
400m run
4 rounds
50 Box jumps (24/20)
50 Pullups
50 Medball Situps
50 Wallballs (20/14)
50 Calorie row
50 TTB
50 Double unders
For time
Deadlift:
5 @ 75%
3 @ 85%
1+ @ 95%
“Helen”
3 Rounds for time:
400m run
21 KB swings (53/35)
12 Pullups
Ring dips
Row calories
Mountain Climbers
Abmat Sit-ups
Burpees
Tabata: 20 secs work / 10 secs rest –
8 rds each exercise
Muscle up technique work
10 Turkish Get-Ups (25/15) – 5 ea arm
10 V-Ups
3 Rounds
2 min rest
3 Muscle Ups
10 DB Stepback Lunges (45/25)
200m Run
5 Rounds
< 3 Mos
6 Turkish Get-Ups (10/5) – 3 ea arm
8 V-Ups
3 Rounds
2 min rest
3 Ring Rows/3 Bench Dips
10 Stepback Lunges
200m Run
5 Rounds
Bench Press:
5 @ 75%
3 @ 85%
1+ @ 95%
15 Calorie Row
10 Bench Press (135/95)
10 min AMRAP
1 min rest
15 Jumping Slamballs (20/15)
10 Burpees
10 min AMRAP
< 3 Mos
5, 5, 5, 5, 5 Bench Press
10 Calorie Row
10 DB Bench Press (25/20)*
10min AMRAP
1 min rest
10 Slamballs (15/10)
10 Burpees
10min AMRAP
*Use Dynamax ball for bench
Back Squat:
5 @ 75%
3 @ 85%
1+ @ 95%
10 Front Squat (135/95)
25 Double Unders (3:1)
5 Rounds
< 3 mos:
5, 5, 5, 5, 5 Back Squat
10 Goblet Squats (53/35)
35 Singles
5 Rounds
Snatch technique work
8 Pushups
10 Power Snatch (95/65)
12 Box Jumps (24/20)
12min AMRAP
< 3 Mos
6 Pushups
8 DB Power Snatch (25/15) 6 ea arm
10 Step Ups (20)
15min AMRAP
25 Minute AMRAP
200 M Run
7 Power Cleans
7 Burpees
250 M Row
7 Thrusters
7 Pullups
• Must use same load for cleans and thrusters
via (6) Trident CrossFit.
Cash In: 800 M Run or 1000 M Row
4 Rounds
20 Goblet Squats
25 KB Swings
30 Double Unders
Cash Out: 800 M Run or 1000 M Row
via Trident CrossFit.
Wendler Deadlift
5 @ 75%
3 @ 85%
1+@ 95%
Then:
AMRAP 15 min.
5 Deadlifts ( Heavy)
10 Barbell Rollouts
20 Weighted Step Ups (10 each leg) can use DB’s or sandbag