Hot Sauce” Part #1 AMRAP 3:00 21/15 Calorie Row 21 Lateral Burpees over Barbell Max Overhead Squats Barbell – 75/55 lb Rest 3:00 “Hot Sauce” Part #2 AMRAP 3:00 18/13 Calorie Row 18 Lateral Burpees over Barbell Max Overhead Squats Barbell – 95/65 lb Rest 3:00 “Hot Sauce” Part #3 AMRAP 3:00 15/11 Calorie Row […]
Strength 14 minutes to find 3RM Front Squat Conditioning 4 rounds 30 Air Squat 20 Push ups 50 Double Unders Cap: 14
Strength 1RM Deadlift in 15 minutes Conditioning 9 min AMRAP 7 Deadlift 225/155 100m run
Teams of 2 20 minute AMRAP 200m run 3 ground to overhead 135/95 200m run 6 ground to overhead 135/95 200m run-9, 200m run-12…etc
Strength 15 minutes to find 1RM Hang Snatch Conditioning 1K row 50 Box Jump Overs 24/20 30 Strict HSPU Cap: 12
Flipside 4 Rounds for total reps 1:00 Toes to bar 1:00 Power Snatch 75/55 1:00 Thrusters 75/55 1:00 AAB Cals 2:00 Rest
Strength 2 Power Clean + 1 Jerk EMOM x 8 sets @80% of 1RM Conditioning 5 min AMRAP 6 C2B Pull ups 6 Shoulder to overhead 135/95 6 Burpees over the bar Rest 2:00 5 min AMRAP 9 Pull ups 9 Shoulder to overhead 95/65 9 Burpees
15 minutes to find 2RM Back Squat 10 min AMRAP 15 Wallball 20/14 25 Double unders (25 singles)
Teams of 2 100 Calorie Bike 100 Burpees 100 Box Jump Over 30/24 100 KB Swing 70/53 1 person works at a time Cap: 30 min
Strength 15 min to find 1RM Split Jerk Conditioning 12 min AMRAP 6 HSPU 12 Toes to bar 24 Air squats
Jackie 1000m Row 50 Thrusters 45/35 30 Pull ups OR Fran 21-15-9 Thrusters 95/65 Pull ups Athletes choice 🙂
Strength 12 minutes to find 2RM tng snatch Conditioning 500/400m row 40 DB snatches 50/35 30 Burpee box jump over 24/20 Cap: 10