"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
PART 1: Run 1 Mile
PART 2: FRONT SQUAT
5 Sets of 2 Front Squats
*Score = Highest weight used for a working set
"Reptar"
[TEAMS OF 3]
AMRAP 25:
90/70 Calorie Row
60 Toes to Bar
30 Power Snatches (135/95)
*Score = Rounds + Reps
[Kilos = 61/43]
"Time After Time"
AMRAP 20:
"Cindy"
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Evert 2:00, Bike 500/400 Meters
*Score = Total Rounds + Reps of "Cindy"
"Hold 'em"
AMRAP 25:
50 AbMat Sit-ups
40 Box Jumps (24"/20")
30 Front Rack Reverse Lunges (75/55)
20 Push Press (75/55)
100 Meter Farmers Carry (50's/35's)
*Score = Rounds + Reps
"Linda's Lungs"
For Time:
800 Meter Run
55 Dumbbell Deadlifts
800 Meter Run
55 Dumbbell Bench Press
800 Meter Run
55 Dumbbell Power Cleans
800 Meter Run
Dumbbells: (50's/35's)
PART 1: Strict Press
5 Sets of 2
*Score = Heavies weight used in a working set
PART 2: "Tenfold"
"Fortime Fortitude"
15 Rounds For Time [30 Minute Cap]:
15/12 Calorie Row
12 Burpees
*Score = Time it takes to complete the workout