13:00
– Rower or Run @ 60%
AMRAP – 6:00
– Max Thrusters (115#/75#)
RxPlus
– 135#/95# Thrusters
13:00
– AirDyne or Run
Max distance in fifty minutes.
Max distance in fifty minutes.
Max distance in fifty minutes.
– 200m Run
– 25m High Kicks
– 25m Side to Side Lunge
– 250m Row
Couch Stretch
– 2:00 each side
Fpur Rounds
– 5 Double KB Push Press
– 25m Double KB Overhead Carry
– 5 Double KB Front Squat
– 25m Double KB Front Rack Carry
– 5 Double KB Cleans
– 25m Farmers Carry
– 5 Double KB Deadlift
– 25m Double KB Lunge
Shoot for unbroken each round.
Score: Heaviest total weight of a completed unbroken round.
EMOM – 9:00
– 100m Sprint
Note:
– All out effort
Substitute:
– Row 100m Male and 80m Female
11:00
– Row or Run @ 60%
Five Rounds for Time
– 200m Run
– 3 Power Clean (155#/105#)
– 30 Double Unders
– 10 Deadlift (155#/105#)
RxPlus
– 185#/125# Power clean and deadlift
11:00
– AirDyne or Run
11:00
– Row or Run @ 60%
AMRAP – 7:00
– 7 Squat Snatch (75#/45#)
– 7 Ring Dips
11:00
– AirDyne or Run @ 60%
11:00
– Rower or AirDyne @ 60%
EMOM – 6:00
– Max Strict Pullups
– Max Strict Presses (66%/50% Bodyweight)
AMRAP – 3:00
– KB Snatches (24kg/16kg)
11:00
– Run or AirDyne
11:00
– Rower or AirDyne @ 60%
Death By
– Thruster (95#/65#)
– Pullup
Note: 1 rep of each movement the first minute, 2 reps of each movement the second minute, etc.
11:00
– Run, or AirDyne
Max distance in thirty minutes.
Max distance in thirty minutes.
Max distance in thirty minutes.
– 200m Run
– 25m High Kicks
– 25m Side to Side Lunge
– 250m Row
Couch Stretch
– 2:00 each side
Five Rounds
– 5 Single Leg KB Deadlift
– 50m Farmers Carry
– 2 Rope Climbs
EMOM – 7:00
– 100m Sprint
Note:
– All out effort
Substitute:
– Row 125m Male and 100m Female
9:00
– Row or AirDyne @ 60%
Five 3:00 Rounds w/ 1:00 Rest
– 8 OH Barbell Reverse Lunges (45#/35#)
– 8 Box Jumps (20″/16″)
– 8 Squat Thrust
Note: Total lunges. Shoot for same reps every round. Don’t go all out and crash and burn 4 rounds in.
9:00
– Row or AirDyne