30 Seconds Each:
Easy Bike
Knuckle Drags
Moderate Bike
Push-up to Down Dog
Faster Bike
Banded Good Mornings
w/Empty Bar:
10 Stiff-Legged Deadlifts
5 Strict Presses
10 Elbow Rotations
5 Back Squats
10 Good Mornings
16 min AMRAP:
30 DB Hang Clean&Jerks 50/35*
25/18 Calorie Assault Bike
20 Lateral Barbell Burpees
15 Deadlifts 245/165
*switch hands every 5 reps
30 Seconds
Easy Row or Bike
Active Samson
Counterbalance Plate Squats (Press Plate Away During Squat)
Moderate Row or Bike
Active Spidermans
Plate Ground to Overhead
Faster Row or Bike
Push-up to Down Dog
Flutters Kicks (Holding Plate In Bench Press Lockout Position)
5 min AMRAP:
27/20 Calorie Row
27 Thrusters 115/78
27 Chest to Bar Pull-ups
Rest 5 Minutes
5 min AMRAP:
21/15 Calorie Row
21 Thrusters 95/63
21 Toes to Bar
Rest 5 Minutes
5 min AMRAP:
15/10 Calorie Row
15 Thrusters 75/53
15 Pull-ups
RX+ Teams of 3, For Time:
100/70 Calorie Row*
75 Box Jump Overs (24/20)
50 Power Snatches (135/93)
50 Chest to Bar Pull-ups
50 Power Snatches (115/78)
75 Box Jump Overs (24/20)
100/70 Calorie Row
*2 Guys, 1 Girl: 90 Calories
*2 Girls, 1 Guy: 80 Calorie
RX
20″ Box
95/65 then 75/55
pull-ups
Bike Game with Burpee Penalty
AMRAP 4:
4 Calorie Bike
8 Air Squats
Roll Ball to Target
*If you miss, 4 burpee penalty. If you make it, you’re back on the bike for another round. Most rounds and reps wins. You can take this as easy or hard as you’d like.
For Time:
50 Bar Facing Burpees
40/30 Calorie Bike
30 Hang Squat Cleans 115/78
RX+ 30 Squat Snatches(from floor)instead of hang squat cleans
18 min AMRAP:
21/15 Calorie Assault Bike
3 Rounds of “Cindy”
10 Power Snatches (115/80)
“Cindy”
5 pull-ups
10 “honest” push-ups
15 air squats
RX+ 5 squat cleans 185/133 instead of power snatch
