"Are We There Yet?"
[TEAMS OF 3]
AMRAP 30:
Max Calorie Row
Switch After Next Partner Completes:
15 Box Jumps (24"/20)
15 Dumbbell Snatches (50/35)
PART 1: Overhead Squat
5 Sets of 3
*Score = Lowest weight used for a working set
Part 2: "Nancy"
5 Rounds For Time:
400 Meter Run
15 Overhead Squats (95/65)
"Ship Show"
For Time:
100/80 Calorie Row
80 Single Dumbbell Hang Clean and Jerks (50's/35's)
60 Single Dumbbell Box Step Ups (24"/20")
40 x 10-Meter Shuttle Runs
200 Meter Double Dumbbell Farmers Carry
"Angie's Got Wheels"
AMRAP 30:
“Angie”
100 Pull-ups
100 Push-ups
100 Abmat Sit-ups
100 Air Squats
*Every 2:00 Bike 500/400 Meters
*Score = Total Rounds + Reps
"Reset Button"
5 Rounds For Time [40 Minute Time Cap]:
400 Meter Run
30 Double Unders
[Rest 1:00]
500/400 Meter Row
30 Double Unders
[Rest 1:00]
*Score = Time it takes to complete the workout
PART 1: Push Press
5 Sets of 3
*Score = Heaviest weight used for a working set
PART 2: "Macho Minute"
"Uphill Battle"
[TEAMS OF 3]
AMRAP 30:
150 Push-ups
150 Wall Balls (20/14)
Every 10 Minutes [Starting at 0:00]:
1,000 Meter Team Run
*Score = Rounds + Reps
[Kilos = 9/6]
"NoPull"
5 Rounds For Time [20 Minute Time Cap]:
400/300 Meter Row
2 Rope Climbs (15')
10 Power Snatches (95/65)
*Score = Time it takes to complete the workout
[Kilos = 43/29]
"Nail Polish"
5 Rounds x AMRAP 4:
30/20 Calorie Bike
30 x 10-Meter Shuttle Runs
Max Toes to Bar
Rest 4 Minutes Between Rounds
*Score = Total Toes to Bar
PART 1: Front Squat
5 Sets of 3
*Score = Heaviest weight used for a working set
PART 2: "The Admiral"