R1: 4 Rounds for Time:
10 Burpee Box Jump Overs (24/20)
15 Overhead Squats (95/65)
R2: 4 Rounds for Time:
10 Burpee Box Jump Overs (20/14)
15 Overhead Squats (75/55)
R3: 4 Rounds for Time:
10 Burpee Box Step Overs (20)
15 Overhead Squats (45/35)
For Time With a Partner
2 Rounds for Time
400 Meter Run
50 Hand Release Push-ups
400 Meter Run
50 Kettlebell Swings (55/35)
400 Meter Run
50 Wall Balls (20/14)
400 Meter Run
50 Box Jump Overs (24/20)
400 Meter Run
50 Ring Rows
R1: Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
(50/35 dumbbells)
R2: Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-20 dumbbells
R3: Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb. dumbbells
R1: AMRAP In 12 Minutes
200 Meter Run
8 Dumbbell Snatch (70/55)
15 Box Jumps (24/20)
R2: AMRAP In 12 Minutes
200 Meter Run
8 Dumbbell Snatch (70/35)
15 Box Jumps (201/14)
R3: AMRAP In 12 Minutes
200 Meter Run
8 Dumbbell Snatch (40/20)
15 Box Step-ups (20)
R1: 10 Rounds for Time
15/12 Calorie Assault Bike
25ft Handstand Walk
2 Ring Muscle-Ups
R2: 10 Rounds for Time
15/12 Calorie Assault Bike
Handstand Walk around Box
2 Bar Muscle-Ups
R3: 10 Rounds for Time
15/12 Calorie Assault Bike
2 Wall Climbs
5 Strict Pull-ups
R1: For Time:
18-15-12-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Row for Calories
R2: For Time:
18-15-12-9
Sumo Deadlift High Pull (75/55)
Push Press (75/55)
Row for Calories
R3: For Time:
18-15-12-9
Sumo Deadlift High Pull (55/35)
Push Press (55/35)
Row for Calories
R1: 3 Rounds for Time:
400 Meter Run
100 Double Unders
10 Front Squat (155/105)
R2: 3 Rounds for Time:
400 Meter Run
50 Double Unders
10 Front Squat (115/75)
R3: 3 Rounds for Time:
400 Meter Run
200 Single Unders
10 Front Squat (95/65)
Bring a Friend to the 9:00 am class!
As a Two Person Team
For Time
200 Double Unders
100 Front Squats (95/65)
200 Dumbbell Snatches (50/35)
100 Mountain Climber Pike-ups
200 Med Ball Sit-ups