PART 1: Push Press
Build to a Heavy Set of 2 Push Press
*Score = Heaviest load used for a set of 2
PART 2: "Snap, Crackle, Pop"
"Bend Don't Break"
5 Rounds For Time:
30 Reverse Lunges
20 Toes to Bar
15 Box Jumps (30"/24")
10 Deadlifts (225/155)
*Score = Time it takes to complete the workout
[Kilos = 102.5/70]
"Niclovis"
On the 3:00 x 10 Rounds:
400 Meter Run
Max Burpee Pull-ups
*Score = Total Burpee Pull-Ups
PART 1: Overhead Squats
Build to a Heavy Set of 2 Overhead Squats
*Score = Heaviest load used for a set of 2
PART 2: "Karandy"
"Over The Top"
5 Rounds For Time:
30/21 Calorie Row
5 Double Dumbbell Box Step Ups (24"/20")
30 AbMat Sit-ups
5 Double Dumbbell Box Step Ups (24"/20")
(Dumbbells = 50's/35's)
"31 HEROES"
[TEAMS OF 2]
AMRAP 31:
8 Thrusters (155/105)
6 Rope Climbs (15')
11 Box Jumps (30"/24")
*Switch After 400 Meter Sandbag Run (50/35)
PART 1: No Touch Deadlift
5 Sets of 2 No Touch Deadlifts
*Score = Heaviest weight used for a working set
PART 2: "AMRAPPER's Delight"
"Tri Hard"
5 Rounds x AMRAP 4:
30 x 10-Meter Shuttle Runs
30/20 Calorie Row
Max Single Dumbbell Hang Clean & Jerks (50's/35's)
Rest 4 Minutes Between Rounds
*Score = Total Reps
[Kilos = 22.5/15]
PART 1: Bench Press
5 Sets of 2 Bench Presses
*Score = Heaviest weight used for a working set
PART 2: "Put It In Reverse"
"Harbormaster"
5 Rounds For Time:
20 Pull-ups
30 Sit-ups
400 Meter Row
50 Double Unders
Rest 2 Minutes
*Score = Time it takes to complete the workout, including rest