Teams of 3
25 min AMRAP:
100/70 Calorie Row
100 Deadlifts 135/93(95/63)
80/60 Calorie Row
80 Hang Power Cleans
60/45 Calorie Row
60 Front Squats
40/30 Calorie Row
40 Push Jerks
20/15 Calorie Row
20 Clusters
1 Minute each
Easy Bike or Row
Active Dragon Stretch(each side)
Shoulder Stretch(:30 Each Side)
:45 Seconds each
Medium Bike or Row
Active Samson(each side)
Front Rack Stretch
:30 Seconds each
Faster Bike or Row
Push-up to Down Dog
Child’s Pose
Teams of 3:
20 min AMRAP:
50 Strict Pull-Ups(overhand)
75 Bench Press 135/95
70/50 Calorie Bike
Teams can break reps up as they see fit. Looking to pick a variation on the pull-ups that individuals could get at least 5 repetitions whenever it is their turn. On the bench press, athletes should be able to complete at least 10 reps when it is their turn. Ideally teams are using the same weights, but having multiple barbells or changing out weights to accommodate different athletes within the team is okay to ensure that each person gets the right stimulus for them.
w/ pvc or barbell
5 jump shrugs
5 high and outsides
5 muscle snatches
5 balance to power(position)
5 ohs
5 sotts presses
5 duck walks forward/reverse
Hi hang
Knee
Floor
3 min AMRAP:
12/9 Calorie Bike
12 Power Snatches 95/63
Rest 3:00
3 min AMRAP:
12/9 Calorie Bike
8 Power Snatches 115/78
Rest 3:00
3 min AMRAP:
12/9 Calorie Bike
4 Power Snatches 135/93
3-5 min bike, row or jog
20 leg swings each side
Bear crawl down/back
20 lateral leg swings each side
Lunge steps down/back/down
10 arm circles sm/med/big forward and reverse
Quad pulls back
20 air squats
20 hollow/arch swings
Inch worms down
(Grab small weights for each hand)
20 reverse flyes
10 shoulder rotates each side
15 snow angels + Y shrug at top
Alternating groin stretch back
Lateral slides down/back x2
High knees down/butt kicks back x2
Wide base 5-4-3-2-1 push-ups
(RX+)
30 Box Jumps 24/20″
30 C2B Pull-ups
30 KB Swings 53/35
30 Front Squats 115/80
30 Toes-to-Bar
30 Push Press 115/80
30 Deadlifts 115/80
30 Wallballs 20/14 to 10ft
30 Burpees
30 Double-unders
(RX)
pullups
95/63 for weights
wallballs 10/9ft
3 min bike or row just above convo pace….
10 shoulder circles small>med>big
10 sh. circles in rev. sml>med>big
knee hugs down, quad pulls back
alt. groin stretch down
lunge steps w/ reach to the sky down
knee hugs down, quad pulls back
lunges w/ twist into the knee down
inch worms down
alt. leg swings down
high knees down/back in reverse
lateral high knees down/back
butt kicks down/back in reverse
smooth broad jumps down
If you miss, you’re done.
12 min AMRAP:
5 HRPU
10 Step Back Lunges(no Jumps)
15 sit-ups
