Squat Clean 3×3, 3×2
30″ on/30″ off, Rotating for 3 Rounds:
1. AMRAP Pull-ups
2. AMRAP Front Squats* (60/42kg)
3. AMRAP KB Swings (32/24kg)
*Bar must be cleaned from the floor each round
Score = Sum of lowest scoring round for …
Read More →
Split Jerk 2×3, 2×2, 3×1
BB Reverse Lunge 4x5e
Extended Plank 3x30s
4’ on/2’ off x 3 Rounds:
Row 750m/600m
In remaining time, AMRAP
SA DB Devils Press (40/25#)
Score = Total reps of Devils Press
Score to beat: 43 reps (John Bruni)
Deadlift 2×6, 2×4, 2×2
Dive-Bomber Push-ups 4×4-8
Inverted Bar Rows 4×8-12
45” on/45” off
1. Box Jumps (24/20”)
2. SA KB Thruster (L)
3. V-ups
4. SA KB Thruster (R)
5. Box Jumps (24/20”)
Rx: 24/16kg KB
Score = Total Reps
Score to Beat: 129 Rx …
Deadlift 2×6, 2×4, 2×2
Dive-Bomber Push-ups 4×4-8
Underhand BO Rows 4×8
AMRAP 45” on/45” off
1. Box Jump-overs (18”)
2. SA KB Thruster (L)
3. V-ups
4. SA KB Thruster (R)
5. Box Jump-overs (18”)
Rx: 24/16kg KB
Score = Total Reps
Read More →
15’ Rotating EMOM
1. 8-12 Toes to Bar
2. 5e SA KB Clean Reverse Lunge
3. 12 MB Side Slams (15/10#)
(The priority for this EMOM is movement quality. Each round should look better than the …
Read More →
Snatch – 2×3, 2×2, 3×1
10’ AMRAP – 3 Intervals of 2’ on/2’ off:
5 Deadlifts (80/55kg)
10 Burpees over the Bar
(Pick back up where you finished the previous interval.)
Rx+ = 100/70kg + Super Burpees over the Bar
Score …
Snatch – 2×3, 2×2, 3×1
10’ AMRAP – 3 Intervals of 2’ on/2’ off:
5 Deadlifts (80/55kg)
10 Burpees over the Bar
(Pick back up where you finished the previous interval.)
Rx+ = 100/70kg + Super Burpees over the Bar
Score …
Back Squat 2×6, 2×4, 2×2
Pull-up (Wtd.) 2×5, 3×3
(Scaling: 3-5s Pull-up Ecc. 5×4)
15’ AMRAP
10 KB Horn Rows (24/16kg)
20 Ab Mat Sit-ups
30 Double-Unders (60 Single-Unders)
20e Russian Twists
10 KB Swings (24/16kg)
Back Squat 2×6, 2×4, 2×2
Tuck Pull-up 5×5-8
(Scaling: 3-5s Pull-up Ecc. 5×4)
3’ on/1’ off, Alternating x 2 Sets each:
1. AMRAP
10 KB Horn Rows (24/16kg)
12 Lateral Hops over KB
15 Butterfly Sit-ups
2. AMRAP
10 KB Swings
12 Split …
Power Clean 10×1 EMOM
OH Press 4×5
Side Plank Thread the Needle 3x12e
6’ AMRAP
8 Knees to Elbow
12 DB Ground to OH (40/25#)
16 DB Lunge (40/25#)
(Single DB for both G2OH & Lunges. Switch hands whenever.)
Read More →