“Blockbuster”
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” 60/40
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” 70/47.5
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” 80/55
1 Round of “The Chief”:
3 Power Cleans
6 Push-ups
9 Air Squats
A
E2MOm for 12mins
8 bench Press
8 b/o row
B
In Pairs
10min AMRAP
86 DU
33 Cal Row
A.
15min to find a Deadlift.
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
B.
“Optimus Prime”
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts 102/70
“Horrid Henri”
4 Rounds:
400 Meter Run
22 Dumbbell Hang Clean and Jerks (22.5/15)
22 Pull-ups
A.
Build to Heavy Complex:
1 Power Snatch
1 Overhead Squat
1 Squat Snatch
B.
For Time:
21 Lateral Barbell Burpees
21 Power Snatches (52.5/37.5)
15 Lateral Barbell Burpees
15 Overhead Squats (52.5/37.5)
9 Lateral Barbell Burpees
9 Squat Snatches (52.5/37.5)
“Cool Whip”
3 Rounds:
200m run
75 Double Unders
Directly Into…
3 Rounds:
20 Dumbbell Snatches (22.5/15)
12 Lateral Dumbbell Burpees
A.
Front Pause Squat for load:
#1: 3 reps
#2: 3 reps
#3: 3 reps
#4: 3 reps
#5: 3 reps
2x pause Squat (3 sec pause at bottom) 1x Squat
2mins between sets
Set 1 – 60%
Set 2 – 65%
Set 3-5 – 65% +
B.
“Thrust Up”
For Time
10-9-8-7-6-5-4-3-2-1
Thrusters 50/35
2-4-6-8-10-12-14-16-18-20
Sit Ups
“Ninja Turtles”
Every 4 Minutes x 5 Rounds:
3 Chest to Bar Pull-ups
6 Toes to Bar
9 Deadlifts (100/70)
15/12 Cal Row
RX+
3 Bar Muscle Ups
Scaling/Masters
C2B – Pull Ups, banded Pull Ups
T2B – High Knees
Deadlift – 70/50
“Kelly Rowland”
For Time:
50/35 Calorie Row
3 Rounds of “Kelly”
50/35 Calorie Row
1 Round of Kelly:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)
A.
12 min to Build to Heavy Set of 3
Push Jerk
B.
AMRAP 12:
21 Kettlebell Swings (24/16)
14 Kettlebell Reverse Lunges
7 Push Jerks (75/52.5)
Scaling
KB Swing 16/8
Push Jerks 50/35