“Troy” (Benchmark)
3 Rounds For Time: (15’ Cap)
500/400m Row
21 Wall Balls (20/14#)
12 Toes to Bar
Facility Records:
Men: 10:30 (Kyle Leggett)
Women: 12:39 (Eva Krcmarik)
Body Armor
Rower Pikes / Knee Tucks 3×12
MB Russian Twists 3x15e
DB Bicep Curls 3×15
DB OH Tricep …
Squat Clean & Jerk 2×3, 2×2, 2×1 (E2MOM)
Chin-ups (3s Pause @ top) 4×4-7
Split Squat 4x5e
For Time: (10’ Cap)
10 Devils Press 2x(40/25#)
20 Box Jump-Overs (24/20”)
10 Devils Press
20 Box Jump-Overs (24/20”)
10 Devils Press
Beat the Coach: 4:14 Rx …
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Front Squat 2×5, 3×3
Pendlay Row 3×12
DB Side Lunge 3x8e
For Time: (15’ Cap)
20/15 Bike Cals
…Straight into:
4 Rounds:
15 Ab Mat Sit-ups
10 Hang Power Cleans (40/28kg)
…Straight into:
20/15 Bike Cals
Rx+: 20 Ab Mat Sit-ups, 50/35kg BB
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Power Snatch 7×2 E2MOM
Snatch Pull 3×5 (100%+ of Snatch 1RM)
SA DB OH Press 3×8-12e
5 Rounds For Time: (12’ Cap)
12/9 Cal Row
12 Push-ups
Rx+: 12 Super Burpees over Rower
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15’ Skill Development EMOM:
1. 5e SA KB Snatch
2. 5-10 Kipping Pull-up Variation
3. AMRAP Double-Unders (Cap at 30 reps)
For Time: (15’ Cap)
300m Run*
16-12-8:
SA KB Cleans (24/16kg)
Sit-Throughs
300m Run
16-12-8:
KB Swings (24/16kg)
V-ups
300m Run
*Inclement weather substitute = 1K/0.8K Bike
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Back Squat 3×5, 3×3 (Building up to ~85% of 1RM)
Archer Ring Rows 4×10 (5e)
Straight Arm Side Plank Complex 3×8+8
1. Leg Lifts
2. Hip Dips
7’ AMRAP
7 BB Shoulder to OH (40/28kg)
7 Box Jumps (24/20”)
7 Sumo DL HP
7 …
Floor Press 3×5, 3×3
Heavy KB Swings 5×10
Every 4:00 x 4 Rounds:
For Time:
300/250m Row
15 Wall Balls (24/20”)
9 Toes to Bar
Score = Slowest of 4 Rounds
(Keep all sets under 3:00, scaling as necessary.)
Beat the Coach: 1:54 Rx …
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Squat Clean & Jerk 2×3, 4×2 (E2MOM)
Tempo Chin-ups (3s Pause at Top + 3s Ecc.) 4×3-5
Split Squat 1x8e, 2x6e
3 Rounds for Time: (12’ Cap)
300m Run (1 Lap around Building)
20 SA DB Hang Snatches (40/25#)
10 Burpees
Front Squat (3s Pause) 5×3
Strict Toes to Bar 4×5-8
12’ AMRAP
5 Pull-ups
10 Ab Mat Sit-ups
500/400m Bike (Echo or Keiser)
Arm Farm – 3 Sets:
12 DB Curls
20 Band Pull-aparts
Power Snatch 3×3, 3×2 E2MOM
Snatch Pull 5, 4, 3 (100%+ of Snatch 1RM)
SA DB Arnold Press 3×8-12e
4 Rounds For Time: (10’ Cap)
8 SA Devils Press (40/25#)
20yd SA DB Walking Lunge Variation*
*Walking Lunge Variations
Rounds 1 & …
