BLOG

Clean &  Push Jerk 1x1

1RM Squat Clean and Push Jerk
10-12 minutes

* rest as needed between lifts *

"Rooster"

"Maverick and Goose"

Every 10:00 ( 3 sets)

12/10 Calorie Echo Bike 
12 Burpee Box Get Overs (30/24)
12/10 Calorie Echo Bike
9 Burpee Box Get Overs (30/24)
12/10 Calorie Echo Bike
6 Burpee Box Get Overs (30/24)

Snatch 1x1

1RM Squat Snatch
10-12 minutes 

* rest as needed between lifts 
*Build to Heavy Single

"Top Gun"

"Claustrophobia" 

[TEAMS OF 3]
AMRAP 30: 
3 Rounds of "The Chief" 
Max Calorie Row 

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)