RED (RX):
3 Rounds for Time:
21 Deadlifts, 95/65 lb.
15 SDHP
9 Push Presses
WHITE:
3 Rounds for Time:
21 Deadlifts, 75/55 lb.
15 SDHP
9 Push Presses
BLUE:
3 Rounds for Time:
18 Deadlifts
12 SDHP
6 Push Presses
Let’s get technical
RED (RX+):
AMRAP in 12 Minutes:
2 Ring Muscle-ups
5 Air Squats
Every round, add 2 MU and 5 Air Squats
WHITE (RX):
AMRAP in 12 Minutes:
1 Ring Muscle-up
5 Air Squats
Every round, add 1 MU and 5 Air Squats
BLUE:
AMRAP in 12 Minutes:
2 MU Transitions
4 Air Squats
Every round, add 2 MUT and 4 Air Squats
Blame it on Barry
RED (RX):
Death by:
Shuttle Runs and Squat Cleans (135/95 lb.)
As far as possible.
*On the Even minute add one Shuttle Run (1 x 20 m – out and back)
*On the Odd minute add one Squat Clean
WHITE:
Death by:
Shuttle Runs and Squat Cleans (115/75 lb.)
As far as possible
Death by:
Shuttle Runs and Squat Cleans (115/75 lb.)
As far as possible
BLUE:
Death by:
Shuttle Runs and Squat/Power Cleans
As far as possible.
Hurricane Pre-Party
RED (RX):
21-15-9-6 for Time:
500-m Row
(1 MB Clean + 1 MB Front Squat) (20/14 lb.)
(1 KB Clean + 1 KB Lunge) (24/16 kg)
WHITE:
21-15-9-6 for Time:
350-m Row
(1 MB Clean + 1 MB Front Squat) (20/14 lb.)
(1 KB Clean + 1 KB Lunge) (16/12 kg)
BLUE:
18-12-6-3 for Time:
350-m Row
(1 MB Clean + 1 MB Front Squat)
(1 KB Clean + 1 KB Lunge)
Accessory Geared Triplet
RED (RX):
5 Rounds for Time:
100-m Overhead MB Carry (20/14 lb.)
20 MB Russian Twists
20 MB Hip Extensions
WHITE:
5 Rounds for Time:
100-m Overhead MB Carry (16/10 lb.)
20 MB Russian Twists
20 Hip Extensions
BLUE:
5 Rounds for Time:
100-m MB Carry
20 MB Russian Twists
20 Good Mornings
Managing the Load
RED (RX+):
AMRAP in 20 Minutes:
2-4-6-8-10 …
Thrusters (155/115 lb.)
15-30-45-60-75 …
Double-unders
WHITE (RX):
AMRAP in 20 Minutes:
2-4-6-8-10 …
Thrusters (135/95 lb.)
15-30-45-60-75 …
Double-unders
BLUE:
AMRAP in 20 Minutes:
2-4-6-8-10 …
Thrusters
30-50-70-90-110 …
Buy-in and Buy-out
RED (RX):
For Total Time:
Buy-in: 8 TGU (alt.)
Then:
3 Rounds:
12 Alt. SA DB Hang Power Snatches (50/35 lb.)
12 Alt. SA Devils Presses
Then:
Buy-out: 8 TGU (alt.)
WHITE:
For Total Time:
Buy-in: 8 TGU (alt.)
Then:
3 Rounds:
12 Alt. SA DB Hang Power Snatches (40/25 lb.)
12 Alt. SA Devils Presses
Then:
Buy-out: 8 TGU (alt.)
For Total Time:
Buy-in: 8 TGU (alt.)
Then:
3 Rounds:
12 Alt. SA DB Hang Power Snatches (40/25 lb.)
12 Alt. SA Devils Presses
Then:
Buy-out: 8 TGU (alt.)
BLUE:
For Total Time:
Buy-in: 8 TGU (alt.)
Then:
3 Rounds:
12 Alt. SA DB Hang Power Snatches (scale weight as needed)
12 Alt. SA Devils Presses
Then:
Buy-out: 8 TGU (alt.)
For Total Time:
Buy-in: 8 TGU (alt.)
Then:
3 Rounds:
12 Alt. SA DB Hang Power Snatches (scale weight as needed)
12 Alt. SA Devils Presses
Then:
Buy-out: 8 TGU (alt.)
EMOM Mondays
RED (RX):
EMOM for 5 Minutes:
3 Deadlifts @ 80%
Rest 2 min.
EMOM for 5 Minutes:
5 Deadlifts @ 70%
Rest 2 min.
EMOM for 5 Minutes:
7 Deadlifts @ 60%
BLUE:
Every 90 sec. for 4 rounds.
3 Deadlifts
Rest 2.5 min.
Every 90 sec. for 4 rounds.
5 Deadlifts
Rest 2.5 min.
Every 90 sec. for 4 rounds.
7 Deadlifts
Assaulted
RED (RX):
6 Rounds for Reps:
30 sec. Assault Bike
30 sec. Rest
30 sec. Burpees
30 sec. Rest
30 sec. KB SA Shoulder-to-Overhead (24/16 kg)
30 sec. Rest
WHITE:
6 Rounds for Reps:
30 sec. Assault Bike
30 sec. Rest
30 sec. Burpees
30 sec. Rest
30 sec. KB SA Shoulder-to-Overhead (16/12 kg)
30 sec. Rest
BLUE:
6 Rounds for Reps:
30 sec. Assault Bike
30 sec. Rest
30 sec. Burpees
30 sec. Rest
30 sec. KB/DB SA Shoulder-to-Overhead
30 sec. Rest
Dirty Couplet
RED (RX):
AMRAP in 10 Minutes:
3 Power Snatches (155/105 lb.)
9 Wall Balls (20/14 lb.)
WHITE:
AMRAP in 10 Minutes:
3 Power Snatches (135/95 lb.)
9 Wall Balls (20/14 lb.)
BLUE:
AMRAP in 10 Minutes:
3 Power Snatches
9 Wall Balls