Deadlift 3×2
Deadlift for load:
#1: 2×2 reps @ 70%
#2: 2×2 reps @ 75%
#3: 2×2 reps @ 80%
#1: 2×2 reps @ 70%
#2: 2×2 reps @ 75%
#3: 2×2 reps @ 80%
Three By Four Tuesday
3 Rounds, 4:00 AMRAP of:
10 Shoulder Taps (kicked up to wall)
10 Power Cleans (95/65)
20 Front-Rack Lunges
*Rest 2:00 between rounds, score rounds separately and begin at the top.
10 Shoulder Taps (kicked up to wall)
10 Power Cleans (95/65)
20 Front-Rack Lunges
*Rest 2:00 between rounds, score rounds separately and begin at the top.
Level 2: Box Pike Shoulder Taps, (75/55)
Level 1: PIke Shoulder Taps, KBS (25/15), low box step-ups
A Cardio & Skill Fight Gone Bad Style
5 Rounds For Reps Of:
Minute 1: Max Calorie Row
Minute 2: 12 Toes-to-Bar
Minute 3: Max Calorie Bike
Minute 4: Max Kettlebell Snatch (50/35)
*Switch hands every 5 reps – From KBS position, not ground
Minutes 5&6: Rest
Minute 1: Max Calorie Row
Minute 2: 12 Toes-to-Bar
Minute 3: Max Calorie Bike
Minute 4: Max Kettlebell Snatch (50/35)
*Switch hands every 5 reps – From KBS position, not ground
Minutes 5&6: Rest
Level 2: Toes-near-Bar, 30/20
Level 1: V-ups or Box Mountain Climbers, KB Swings @25/15
A Jumping & Oly Monday
10 Rounds, Every 2:00:
5 Power Clean & Jerk (155/105)
30 Double Unders
*Rest remainder of 2:00 – Sprint & rest
5 Power Clean & Jerk (155/105)
30 Double Unders
*Rest remainder of 2:00 – Sprint & rest
Level 2: 105/75, 30s Double Under Practice
Level 1: 5 Dumbbell Clean & Press @25/15 (2 dumbbells), Single Unders
Seated: 5 Barbell OR Dumbbell Clean & Press, Max Burpees (Box Transfers) until 1:00-1:15 mark
Visually Impaired: 8 Calorie Bike, 10 KBS
2×6 Friday
Two Rounds, 6:00 AMRAP Of:
15 Kettlebell Swings (50/35)
15 Goblet Squats
Round 1: 5 Bar Muscle-ups, Round 2: 10 Pull-ups
*Rest 3:00 between rounds, rounds scored separately
15 Kettlebell Swings (50/35)
15 Goblet Squats
Round 1: 5 Bar Muscle-ups, Round 2: 10 Pull-ups
*Rest 3:00 between rounds, rounds scored separately
Level 2: 30/20lb KB, R1: 10 Kipping C2B Pull-ups OR Banded Pull-ups R2: Banded Pull-ups
Level 1: 25/15lb KB, Both Rounds 10 Jumping Pull-ups
Jump, Run, Rock & Roll
15:00 AMRAP Of:
10 Box Jumps (24/20)
400′ Shuttle Run
15 Hollow Rocks
*Shuttle run = 20 reps – each 100′ lap = 10 reps – only completed 100′ laps count
10 Box Jumps (24/20)
400′ Shuttle Run
15 Hollow Rocks
*Shuttle run = 20 reps – each 100′ lap = 10 reps – only completed 100′ laps count
Level 2: Box @20/16″
Level 1: Box/Plate @8″/45lbs, 200′ shuttle run/walk, box mountain climbers
Cardio & Pump Monday
5 Rounds For Reps
Minute 1: Max Calorie Row
Minute 2: 20 Push-ups
Minute 3: Max Calorie Bike
Minute 4: 5 Strict Pull-ups & 8 Toes-to-Bar
Minute 5: Rest
Minute 1: Max Calorie Row
Minute 2: 20 Push-ups
Minute 3: Max Calorie Bike
Minute 4: 5 Strict Pull-ups & 8 Toes-to-Bar
Minute 5: Rest
Level 2: Banded push-ups as-needed, banded pull-ups, toes-near-bar
Level 1: Banded/box push-ups, banded pull-ups, v-ups OR box mason twists
Seated: Max Calorie Ski, Dumbbell Strict Press, Max Calorie Bike, 4 Pull-ups & 4 Hinge Ups
30-Minute Friday
30-Minute AMRAP:
15/12 Calorie Row
100′ Bear Crawl
15 Kettlebell Swings (50/35)
100′ Walking Lunges
5 Ring Dips
100′ Broad Jumps
15/12 Calorie Row
100′ Bear Crawl
15 Kettlebell Swings (50/35)
100′ Walking Lunges
5 Ring Dips
100′ Broad Jumps
Level 2: 40/30, banded ring dips
Level 1: 16 Step-ups For Lunges, KBS (25/15), Banded Push-ups, 20 Air Squats For Broad Jumps
Squats & Pull-ups
10 Rounds, Every 2:00
8 Front Squats (155/105)
10 Pull-ups
8 Front Squats (155/105)
10 Pull-ups
Level 2: (105/75), Banded Pull-ups
Level 1: 35/25lb goblet squats, 8 banded pull-ups
Big Set Wednesday
For Time:
75 Double Unders
50 Deadlifts (225/155)
75 Double Unders
50 Handstand Push-ups
75 Double Unders
75 Double Unders
50 Deadlifts (225/155)
75 Double Unders
50 Handstand Push-ups
75 Double Unders
Level 2: 90s Double Under Practice, Up To 2 Ab-Mats, (155/105)
Level 1: Single Unders/35 Plate Speed Steps, Seated DB Press (25/15), (95/65)