Barbell and BBQs
For time switching as needed
30 snatches 185/125
200m run (together)
2 rope climbs (one each)
30 C&J
200m run (together)
2 rope climbs (one each)
30 back squats
200m run (together)
2 rope climbs (one each)
Enjoy the Sun
For time:
500m run
25 deadlifts 135/95
25 push ups
400m run
20 front squats 135/95
20 C2Bs
200m run
15 shoulder to overhead
15 dips
100m run
10 thrusters
10 BM
Moving on up
A: Deadlifts - 4x4 at 75%, 1xAMRAP at 77.5%
B:Accessory - DB back flies 3 X12 + DB heavy one arm row 3x12
C: Run 1 mile at moderate pace
Glory to our farmers
800m row
40 lunge steps with 50/35 DBs in farmer carry
80 DU
Rest 3:00 minutes
x 3 rounds
Expectations are around 6 mins of work
Score total time including rest.
A + B = tired
Part A:
2 mins on 1 min off
x 4
28 WB
AMRAP
14 T2Bs
7 BBJO at 24"/20" must step down)
Rest 4 mins then...
Part B:
2 mins on 1 min off
x 3
200m run
AMRAP
14 C2Bs
7 BBJO at 24"/20" (must step down)
Score is total reps on each AMRAP
Why, oh WHY!
A: 10-1 of
Front squats at 185/135
Wall facing HSPU
Rest 5 minutes
B:
1-10 of
Jerks 185/135
Bar facing Burpees
Long and Greasy
50-40-30-20-10 of
Cals on the row
Single Arm DB OH Lunge
Chest to deck push ups
Expectation VS Reality
Part A:
On the 9 mins
x 3
50/40 cal row
25 WB
25 DB snatch 50/35
25 T2Bs
Score is total rest
Expectation is 6-7 mins of work with 2-3mins of rest mins of rest
Clock Nightmare
Part A: 2 min on 1 min off x 3
AMRAP and pick up where you left off.
48 DU
12 C2Bs
6 DL 225/155
Rest 3 mins
Part B: 90 sec on 1 min off x 3
AMRAP and pick up where you left off.
24 DU
6 BM
3 Full cleans 225/155
Rest 3 mins
One round for time of:
48 DU
12 C2Bs
6 DL 225/155
24 DU
6 BM
3 Full cleans 225/155
FGB
3 rounds for max cals and reps
1 min at each station
Wallball Shots: 20 pound ball, 10 ft target. (Reps)
Sumo Deadlift High-Pull: 75/55 pounds (Reps)
Box Jump: 20"/16" box (Reps)
Push Press: 75/55 pounds (Reps)
Row: calories (Cal)
Rest
Don't Trip
In teams of two complete the following
5 Rounds fro time of:
600m row (switching as needed)
30 Alternating Wallballs passes (one throws hits the target and the other receives) (20, 14lb | 10 ft / 9 ft)
30 Double-unders each (only one athlete working at a time)
30 CrossOvers each (only one athlete working at a time)
5 Sandbags over the shoulder each 150/100 (only one athlete working at a time)
"What the Devil!?"
Part A: Back Squats
2x10 at 40% 2x10 at 50% 2x8 at 55%
Part B: "What the Devil"
15-9-6
DB 50/35 Front Squats
Pull-ups
Right into…
12-9-6
Double DB hang snatch 50/35
Chest-to-Bar
Right into…
9-6-3
Devil Press
Bar Muscle-ups
DT and Stuff
5 RFT
1 legless rope climb
15 Bar Hop Burpees
1 round of DT*
*DT = 12 DL, 9 Hang cleans,6 jerks at 155/105
Can you catch Froning?
A: Core Prep
9 min EMOM
1.40 sec plank
2.15 V-ups
3.30 sec hollow body hold
B: Deadlifts -1x10 at 50%, 1x8 at 60% and 3x6 at 70%, 1x4 at 72.5%
C: Alternating DB bicep curls 3x10 (per arm)
D: AGOQ #5
27-21-15-9
Cal row and thrusters
Terrific Triplet
Part A:
90 sec on 90 sec off
x5
AMRAP and pick it where you left off
5 RMU
7 power cleans at 185/125
9 bar hop burpees
The goal is to move fast.
Score is total rest.
Rest 5 mins
Part B: For time
9 RMU
13 power cleans at 185/125
17 bar hop burpees