For Time:
5K Row
Triple D
AMRAP in 24 Minutes:
20 DB Deadlifts
50 Double-unders
20 DB Thrusters
50 Double-unders
20 Burpees
50 Double-unders
20 DB Squat Cleans
50 Double-unders
20 DB Devils Presses
RED (RX): DB: 50/35 lb.
WHITE: DB: 40/25 lb.
BLUE: DB: 35/20 lb., Single Unders
Don’t Let Go of the Ball
RED (RX+):
4 Rounds:
Complete one round every 6 Minutes:
Run 400 m with MB
12 GHD Sit-ups with MB
24 Wall Balls (20/14 lb.)
WHITE (RX):
4 Rounds:
Complete one round every 6 Minutes:
Run 400 m with MB
15 GHD Sit-ups
24 Wall Balls (20/14 lb.)
BLUE:
4 Rounds:
Complete one round every 6 Minutes:
Run 400 m with MB
15 Abmat Sit Ups
20 Wall Balls
The Jerk Snatcher
The Jerk Snatcher #2
30 Clean and Jerk
30 Snatch
95/65 lbs
*lighter weight plus more reps than The Jerk Snatcher #1
Cool Front Feels
RED (RX+):
3 Rounds for Time:
5 Strict Pull-ups
10 Back Squats (115/75 lb.)
4 Strict Ring Muscle-ups
10 Front Squats
WHITE:
3 Rounds for Time:
4 Strict Pull-ups
10 Back Squats (95/65 lb.)
4 Ring Muscle-ups
10 Front Squats
BLUE:
3 Rounds for Time:
4 Difficult Ring Rows
8 Back Squats
4 Muscle-up Transitions
8 Front Squats
Bench and Run
Strength:
Find your 1RM Bench Press
Metcon:
For Time:
1 Mile Run
Holy Hamstrings
RED (RX):
27-21-15-9 for Time:
Step-ups one DB (50/35 lb.)
DB Snatches
Hip Extensions
WHITE:
27-21-15-9 for Time:
Step-ups one DB (40/25 lb.)
DB Snatches
Hip Extensions
27-21-15-9 for Time:
Step-ups one DB (40/25 lb.)
DB Snatches
Hip Extensions
BLUE:
27-21-15-9 for Time:
Step-ups
DB Snatches
Good Mornings
27-21-15-9 for Time:
Step-ups
DB Snatches
Good Mornings
Partner Up :)
Partner Workout
2 Rounds each:
P1: 10 Wall Climbs
P2: AMRAP Wall Balls
Switch
2 Rounds Each:
P1: 25 Burpees
P2: AMRAP MB Walking Lunges
Switch
Row and Squat
RED (RX):
5 Rounds for Time:
250-m Row
5 OH Squats (165/115 lb.)
WHITE:
5 Rounds for Time:
250-m Row
5 OH Squats (135/95 lb.)
BLUE:
5 Rounds for Time:
250-m Row
5 OH Squats
RED (RX):
3 Rounds for Time:
200-m Run
100-m Farmers Carry (L hand Front Rack), 53/35# KB
50 Sit-ups
200-m Run
100 m Farmers Carry (R hand Front Rack)
25 Parallette Pass Throughs
WHITE:
3 Rounds for Time:
200-m Run
100-m Farmers Carry (L hand Front Rack), 44/26# KB
50 Sit-ups
200-m Run
100-m Farmers Carry (R hand Front Rack)
25 Parallette Pass Throughs
BLUE:
3 Rounds for Time:
200-m Run
100-m Farmers Carry (L hand Front Rack)
50 Sit Ups
200-m Run
100-m Farmers Carry (R hand Front Rack)
20 Bench or Parallette Pass Throughs
