25 min AMRAP:
(Teams of 3)
3 Bar Muscle Ups*
8 Box Jump Overs 24/20
10/7 Calorie Row
*perform 5 burpee pullups or burpee to jumping pullups if not doing bar muscle ups
*partners complete full rounds before switching out
Build to a Heavy Set of 6/4/2 in the deadlift. Once you establish your 6 rep, the next must be 4, and the next must be 2. Note what you hit on 6 and 4 in the comments.
7 min AMRAP:
Wallballs 20/14
On the Minute – 5 Deadlifts 225/155
choose a moderate weight on deadlifts that can be completed unbroken every set.
:30 Seconds Each
Easy Row
Push-up to Down Dog
Moderate Row
Walking Samson + Air Squat at Top
Faster Row
Spiderman Crawls
w/Empty Barbell:
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Snatch Grip Push Press
5 Overhead Squats
5 Snatch Grip Deadlifts
then 2 rounds w/PVC(try to go narrower round 2)
30 seconds pass throughs
30 seconds OHS
For Time:
50/35 Calorie Row
35 Lateral Barbell Burpees
50 Overhead Squats 95/63
Choose a weight you can perform 21+ reps unbroken with solid positions. We should be aiming to get the overhead squats done in 3-5 sets.
200 Meter Run
Quad Pulls
Knee Tucks
Cross Kicks
Knuckle Drags x10
Alt. Groin Stretch
Cradle Stretch
Samson Stretch
Spiderman Crawl
Inch Worms
3 Air Squats + Broad Jump x5
High Knees
Butt Kicks
Skip for Height
Skip for Distance
:30 Seconds Each
Easy Bike
Hollow Hold
Moderate Bike
Arch Hold
5 min AMRAP:
Buy-In: 400 Meter Run
Followed By…
21 Chest to Bar Pull-ups
21/15 Calorie Bike
Rest 5 Minutes
5 min AMRAP:
Buy-In: 400 Meter Run
Followed By…
15 Toes to Bar
15/10 Calorie Bike
Rest 5 Minutes
5 min AMRAP:
Buy-In: 400 Meter Run
Followed By…
9 Pull-ups
9/6 Calorie Bike
:30 Seconds each(grab light dumbbells)
Farmers Carry (Right Arm)
Jumping Jacks
Farmers Carry (Left Arm)
Push-up to Down Dog
Farmers Carry (Both Arms)
Active Spidermans
Light Jog
Active Samson
Moderate Jog
Slow Air Squats
Dumbbell Warmup
3 Stiff Legged Deadlifts
3 Hang Power Cleans
3 Front Squats
3 Strict Press
3 Hang Reverse Lunges
15 min AMRAP:
30 Double Unders
10 Dumbbell Power Cleans* (50s/35s)
30 Double Unders*
10 Dumbbell Hang Squat Cleans
30 Double Unders
10 Dumbbell Push Presses
30 Double Unders
10 Dumbbell Reverse Lunges(front rack)
30 Double Unders
10 Dumbbell Thrusters
*if you cannot place the dumbbells down in a controlled manner when you’re tired, they may be too heavy. Aggressive drops will receive burpee penalties 🙂
*60 single unders or 45 seconds of double under practice will be a good sub for today
Choose a dumbbell weight that you could complete 20+ unbroken dumbbell thrusters when fresh, as that will likely be the limiting factor today. Within the workout, we’re looking for you to complete these sets on the rope and dumbbells in no more than 2 planned sets.
