3 rounds for max reps of:
max rep Assault Bike Calories, 1 min
Rest 1 min
max rep Burpees, 1 min
Rest 1 min
max rep Box Jumps, 1 min
Rest 1 min
max rep Kettlebell Deadlifts, pick load, 1 min
Rest 1 min
CrossFit:
For max reps (or calories): 3 rounds (24 min)
60 seconds of Assault Bike
Rest 60 seconds
60 seconds of Burpees
Rest 60 seconds
60 seconds box jump/step overs
Rest 60 seconds
60 seconds of single KB Deadlifts*
Rest 60 seconds
For quality: Clean Skill Work Complex
A. 3 sets of: empty bar
Clean-Grip RDL x 3 reps
Clean Pull from Below Knee x 3 reps
Hang Power Clean + front squat x 3 reps
Clean from Below Knee x 3 reps
Complete as many rounds as possible in 20 mins of:
Run, 400 m
30 Russian Kettlebell Swings, pick load
20 Wall Balls, 20/14 lbs, 10/9 in
In teams of two, complete AMRAP in 20 min;
X Meter Run
30 russian Kettlebell Swings
20 wallball
3 rounds for quality of:
10 Dumbbell Floor Press, pick load
8 Dumbbell Rows, pick load
A. 3sets of:
DB floor press x 8-10 reps
DB/ Kettlebell Rows x 6-8 reps each arm
Rest 60-90 seconds
*AHAP on both
Floor press/KB row
5 rounds for time of:
Row, 500 m
20 Alternating Dumbbell Power Snatches, pick load
A. Row skill work;
catch position: leg drive- hips-finish
return: arms away- hips- leg return
(5 sets) for time:
500 Meter Row
20 Alternating Single-Arm Dumbbell power snatches
3 rounds for max reps of:
max rep Strict Pull-ups
max rep Bench Press, pick load
3 rounds at any pace for max reps;
Max strict pull-ups*use assistance that allows for 5-10+ per round
(rest 3-5 min)
Max-rep bench press*~50-60% of 1rm PP
(rest 3-5 min)
4 Dumbbell Thrusters, 50/35 lbs
6 Toes-to-bars
24 Double Unders
Teams of 2, ‘20.2’
*one partner works at a time, but partners may switch out at anytime
AMRAP 20 min:
4 DB thrusters
6 toes-bar
24 double-unders
Rope Climb skill work
1. Rope lowers
2. spanish wrap
3. j-hook
B. 1 rope with 2 people
Alt. tabata rope climbs 20 on x 40 off x 8 sets (8 min)
P1: :20 max reps rope climbs
:10 transition
P2: :20 max reps rope climbs
:10 transition
*this equals 1 round
A1. 20 min clock
A2. Superset with 10 medball slams
Tuck-up, 10 secs
Hollow Hold, 10 secs
Knees-to-chest, 40 secs
B. Core work (capacity)
5 min clock:
10 sec max tuck up
10 sec hollow hold (scale to tuck hold)
40 sec knee to chest recovery
3 L-Sit Rope Climbs
Parallette L-Sit, 20 secs
max effort Ring L-Sit
Row, 500 m
40 Pistols
20 Alternating Dumbbell Power Snatches, pick load
AMRAP 20 min;
500m row
40 single leg pistols
20 alt. arm DB power snatch
