5 AMRAP
3 Forward Rolls
10 Push-ups
10 Air Squats
Make sure you’re good and warm before attempting 1RM.
3 x 2AMRAPs
100m Run
ME Sit-ups
Score sit-ups for each AMRAP.
*Rest 2 mins between AMRAPs.
Increase HR and Stretch
Get good and warm. Maybe some tempo wall squats, then grab a BB and get after it!
2 x 3 AMRAP
12 DL (95/65)
9 Pwr Snatch (95/65)
6 OHS (95/65)
Record reps for both AMRAPs seperate.
*Rest 2 mins between AMRAPs
5 AMRAP
3 Cartwheels
5 (ea arm) KB Snatch
:30 Hang on Rig
Build to a 1 RM
21-15-9
WBs (20/14)
Burpee
GO FAST!!
5 AMRAP
8 KB Swings
16 Jumping Lunges
15 Hollow to Arch Swings
Make sure you get several sets at a lighter weight and are good and loose.
21-15-9-15-21
KB Swing (53/35)
K2E
This is short and sweet. Step. On. The. GAS!!!
Increase HR and Stretch
Teams of 2
30 C&J (115/75)
– 800m Run (split by 200’s)
20 C&J (135/95)
– 400m Run (split by 200’s)
10 C&J (155/115)
– 200m Run (split by 100’s)
RX+
155/115
185/135
225/155
2 Rounds
10 Situps
10 Supermans
10 Hollow Rocks
10 Pushups
10 Squats
5 Strict Pullups
For Time
800m Run
50 Thrusters (45/35)
30 Pull-ups
5 AMRAP
3 Forward Rolls
10 Air Squat
15 Jumping Jacks
For Time
80 DUs (160 SUs)
60 Sit-ups
40 Air Squats
20 Burpee
40 Air Squats
60 Sit-ups
80 DUs (160 SUs)
Increase HR and Stretch
20 AMRAP
50 DUs(100 SUs)
10 DL (185/115)
20 HRPUs
This is a longer amrap w/lighter weight. Be smart and pace early so you can try to get faster in the end. IE, negative splits…
5 AMRAP
3 Cartwheels
5(ea arm) KB Snatch
:30 Hang
15 AMRAP
15 C&J (95/65)
15 T2B
Rest 1:00
This is a sprint…you get a min rest after each round so step on the gas.
5 AMRAP
8 KB Swings
16 Jumping Lunges
15 Hollow to Arch Swings
This is DE-LOAD week…Stick to the %s.
12 AMRAP
12 WBs (20/14)
10 KB Swings(53/35)
8 Burpee
