Bench Press – take 12 min to find a 3RM!!
Pull Ups 2,4,6,8,10,8,6,4,2
KB Swings (70/53) 8,8,8,8,8,8,8,8,8
6 RFT
8 Front Rack Lunges [95/65]
8 Push-Ups
8 TTB
Strength: DL (5×3 at 90%)
then…
9 min AMRAP:
5 Power Cleans [155/115]
100m Run or 150m Row
Strength: Bench Press (5×3 at 90%)
EMOM for 12 Min
5 Thrusters [115/75]
1 Push Jerk
For Time:
20 Wall Balls (20/14), 15 Snatches (95/65)
20 Wall Balls, 12 Snatches
20 Wall Balls, 9 Snatches
20 Wall Balls, 6 Snatches
20 Wall Balls, 3 Snatches
“The Perfect Punch”
*from 4/11/13
3 Rounds of
10 Slamball,
10 Burpees
50 Double Unders
3 Rounds of
10 GHD Sit ups,
10 Hip Extensions
50 Double Unders
3 Rounds of:
10 DB Snatch (L),
10 DB Snatch (R)
50 Double Unders
“FAT HELEN” Intervals
*from 3/10/14
4 Intervals, each for time of:
400M Run
21 KB Swings (70/53#)
12 C2B Pull Ups
Strict Press: 5×5 @80%
Alternating EMOM 10 min:
Assault Bike (15 cal/12 cal)
5 Push Jerk (135/95)
10 Rounds
40 seconds Box Jumps [24/20]
40 seconds KBS [53/35]
40 seconds V-Ups
40 seconds Rest
10 RFT
12 Burpees
12 Pull-Ups
…nowhere to hide in this one
21-15-9
TTB
Calorie Row
Rest 3 min and then…
Alternating Tabata
V-Ups
Air Squats
Strength: DL 5×5 at 80%
then…
8 min EMOM:
(Without putting the barbell down)
3 x DL
2 x Hang Power Clean
1 x Thruster
Strength: Bench Press (5×5 at 80% of 1RM)
For Time:
30 Alternating DB Snatches [55/25]
100 DU’s
20 Alternating DB Snatches
100 DU’s
10 Alternating DB Snatches
100 DU’s
Teams of 2:
Row 2K alternating every 250m
..then…
Complete 80 Front Squats as a Team [135/105]
Death by Power Cleans [95/65]
Perform:
1 power clean on 1st min
2 power cleans on 2nd min
3 power cleans on 3rd min, etc…
Continue for as many minutes as possible. Cash out depends on how many minutes you make it through…