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“Destiny’s Child”
15-12-9 Power Snatch 95/65 Box Jump Overs 24/20 Directly into... 15-12-9 Overhead Squats 95/65 Lateral Barbell Burpees “Doorbell”
18 Min AMRAP 21/15 Cal Assault Bike 15 Strict Pull Ups 15 DB Deadlifts 50’s/35’s 15 DB Front Squats 50’s/35’s Power Clean + Push Jerk
Build to a Heavy Complex ”Grace” For Time 30 Clean and Jerks 135/95 “Marathon Monday”
2 Rounds: 400m Run/Row 26 Hand Release Push Ups 400m Run/Row 26 KB Swings 53/35 400m Run/Row 26 Abmat Sit Ups 400m Run/Row 26 Deadlifts 75/55 400m Run/Row 26 Air Squats 400m Run/Row 26 Box Jumps 24/20 “TNT”
30 Power Snatch 95/65 30 Power Clean and Jerks 95/65 30 Thrusters 95/65 “Christine”
3 Rounds: 500m Row 12 Deadlifts (your bodyweight) 21 Box jumps 20/20 Front Squat
Build to a Heavy set of 3 ”Heartbreak Kid” 3 Rounds 10 Front Squats 185/135 20 Chest to Bar Pull Ups 50 Double Unders “Bad Blood”
5 Rounds 1 minute Wall Balls 20/14 1 minute Push Press 95/65 1 minute Cal Bike 1 minute Rest Power Clean
Build to a Heavy Set of 3 ”Black and Blue” 5 Rounds 10 Power Cleans 135/95 10 Burpees “Me Three”
Teams of 3 For Time (30 min Cap) 100 Pull Ups 100 Overhead Squats 75/55 80 Box Jump Overs 24/20 80 Thrusters 95/65 60 Toes 2 Bar 60 Front Squats 115/80 40 Burpee Box Jumps 24/20 40 Clusters 135/95 “Rope Swing”
15 Min AMRAP 3 Rope Climbs (15’) 15 KB Swings 53/35 30 Abmat Sit Ups “Rear End”
18 Min AMRAP 60 Double Unders 45 Air Squats 21/15 Cal Assault Bike/Row 15 Push Jerks 135/95 3 Position Squat Snatch
Build to a moderate complex ”Snake Bite” 21-15-9 Squat Snatch 95/65 Chest to Bar Pull Ups Metcon
”Doce” AMRAP 4 min 27/21 Cal Row 21 Power Cleans 135/95 15 Burpee Box Jump Overs 24/20 Rest 4 min AMRAP 4 min 27/21 Cal Row 21 Power Cleans 115/85 15 Burpee Box Jump Overs 24/20 Rest 4 min AMRAP 4 min 27/21 Cal Row 21 Power Cleans 95/65 15 Burpee Box Jump Overs 24/10 “Macho Mile”
4 Rounds for Time 400m Run 3 Rounds of “Macho Man” 135/95 1 Round of Macho Man equals: 3 Power Cleans 3 Front Squats 3 Push Jerks “Helmet Hair”
5 Rounds 5 Strict HSPU 10 Strict Pull Ups 100’ Walking Lunge 20 Abmat Sit Ups “Dead Broke”
AMRAP 5 min Buy-In: 50/35 Cal Row Immediately into... 12 Deadlifts 185/135 8 Box Jumps Overs 24/20 Rest 5 minutes AMRAP 5 min Buy-In: 35/25 Cal Row Immediately into... 8 Deadlifts 225/185 8 Box Jump Overs 24/20 Rest 5 min AMRAP 5 min Buy-In: 20/15 Cal Row Immediately into... 4 Deadlifts 245/165 8 Box Jump Overs 24-20 |
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