Workouts

AMRAP 12
10 Front Squats @75% of final weight used*
50 Double Unders
Barbell from the floor

3 Rounds of:
1:00 Burpees
1:00 DB/KB Farmer Hold (AHAP)
1:00 Wall Sit
1:00 Plank
Immediately Into...
AMRAP 5 minutes
10 Hand Release Push Ups
15 Slam Balls
20 Air Squats
-Rest 1 minute between rounds
Pick Up where you left off
Score is amount of AMRAP- rounds

EMOM 10 (45/15)
ODD: Ring Rows/Pull Ups
EVEN: Burpees
Rest 2 minutes
EMOM 10
Odd: Philly Press
Even: Double Unders
2 mins Rest
EMOM 10
Odd: Jumping Lunges
Even: ManMakers
2 Mins Rest
EMOM 10
Odd: Med Ball Cleans
Even: Ring Rows/ Pull Ups

21-15-9
Wall Balls (20/14)
Leg Raises
Cals

AMRAP 5:
Buy in 50 DU
18 Burpees
12 FS (115/75)
* 5 Minutes rest
AMRAP 5:
Buy in 50 DU
15 Burpee
9 Squat Clean (115/75)
* 5 Minutes rest
AMRAP 5:
Buy in 50 DU
12 Burpees
6 Thrusters (115/75)

30 minute AMRAP
10ea single arm bench press
10 Hand Release Push Ups
30 abs*
10 Arnold press
10 Hand Release Push Ups
30 abs*
10 Tricep Dips
10 Hand Release Push Ups
30 abs*
*1st round = straight leg sit ups
2nd round = alternating v-ups
3rd round = knee tucks
4th round = heel touches
if you get to round 5, start back at the top

For Time
1000 meter Row
15 Deadlifts (225/155)
30 DB Single Front Rack Lunges (50/35)
45 Sit Ups
15 Deadlifts
30 DB Front Single Rack Lunges

7 min AMRAP
1 Clean
2 Front Squat
3 Thrusters (136/95)
Rest 4 minutes
7 minute AMRAP
10 Cals
45 second Plank

AMRAP in 20 minutes
First, Max Reps in 6 Rounds of: (53/35)
30 second Left-Arm Kettlebell Swings
30 second Right-Arm Kettlebell Swings
30 second Left-Arm Kettlebell Snatches
30 second Right-Arm Kettlebell Snatches
30 second Left-Arm Kettlebell Overhead Reverse Lunges
30 second Right-Arm Kettlebell Overhead Reverse Lunges
Then, from 18:00-20:00, AMRAP of:
Push-Ups

800 meter Cash In
Annie Meets Grace
50-40-30-20-10
Double unders
Sit Ups
End each round with
6 Clean and Jerks 135/95
Buy Out 800 meters Row

For Time
12-9-6
Single Arm DB Thruster (50/35) [Reps are PER ARM]
15-12-9
Toes to Bar

EMOM 10
ODD: Single Arm Bench x 8 ES
EVEN: Tricep Push Ups x 10
Rest 2 minutes
EMOM 10
Odd: 35 Double Unders
Even: 15 Box Jump
2 mins Rest
EMOM 10
Odd: 12/9 Cals
Even: 15 Burpees
2 Mins Rest
EMOM 10
Odd: 10 HR Push Ups
Even: 15 Wall Balls

4 x 3 minute AMRAP - 1 minute Rest
3 Burpees
6 Deadlifts
9 Front Squats

5 Rounds for Time
10 Alt DB Snatch
20 Single Arm OH Lunges
400 meter Row/Bike
50 Squats

10 Burpee Box Jump Overs
20 Cal Row
30 Hanging Leg Raises
40 Wall Balls
50 Double Unders
40 Wall Balls
30 Hanging Leg Raises
20 Cal Row
10 Burpee Box Jump Overs

4 Rounds of 1 minute - 30 seconds Rest
1 - Bike for Cals
2 - Farmer Hold
3 - Push Ups
4 - KBS (53/35)

PARTNER WOD I GO U GO!
30-20-10
Toes to Bar
KBS (53/35)
30-20-10
Hang Power Clean (105/75)
Burpees
30-20-10
Goblet Squats (53/35)
OH Single Arm Lunge (53/35)

400 meter Run/Row
Then:
4 Rounds of:
6 Thrusters (135/95)
6 Bar Facing Burpees
Then 400 meter Run

3 Rounds for Time
400 meter Row
12 Deadlifts
21 Box Jumps

Every Minute on the Minute - 16 Minutes (4 Rounds)
1st Minute - 10 Burpees
2nd Minute - 7 Wall Ball + 7 Pull-ups (10 Ring Rows)
3rd Minute - 10/7 Calorie Bike
4th Minute - 10 Clean and Press (95/65 lbs)