8 X 2 @80%
4 Rounds
300/250m Row
8 Chest to Bar
1:00 Rest
RX+
400/325m Row
6 Bar Muscle Ups
Record total work time (Subtract 3:00 from the clock when you complete 4th round.
** For those of you proficient at Ring Muscle Ups you may substitute for BMU
Teams of 2
Relay Style
AMRAP 15
Row x 10/8 Cals
Double Unders x 20
Burpee x 8
2:00 Rest
AMRAP 15
Run x 200m
Pullup x 10
Goblet Squat x 12 (50/35)(single DB)
Post total Reps for EACH Amrap
(Run counts as 1 rep)
21 deadlifts 225/155 lb
21 handstand push-ups
15 deadlifts 225/155 lb
15 handstand push-ups
9 deadlifts 225/155 lb
9 handstand push-ups
21 deadlifts 315/205 lb
50-ft. handstand walk
15 deadlifts 315/205 lb
50-ft. handstand walk
9 deadlifts 315/205 lb
50-ft. handstand walk
Time cap: 9 minutes
21 deadlifts 135/95 lb
21 hand-release push-ups
15 deadlifts 135/95 lb
15 hand-release push-ups
9 deadlifts 135/95 lb
9 hand-release push-ups
21 deadlifts 185/135 lb
50-ft. bear crawl
15 deadlifts 185/135 lb
50-ft. bear crawl
9 deadlifts 185/135 lb
50-ft. bear crawl
Time cap: 9 minutes
21 deadlifts 185/125 lb
21 Push Press 95/65 lb
15 deadlifts 185/125 lb
15 Push Press 95/65 lb
9 deadlifts 185/125 lb
9 Push Press 95/65 lb
21 deadlifts 255/165 lb
10 handstand push-ups
15 deadlifts 255/165 lb
10 handstand push-ups
9 deadlifts 255/165 lb
10 handstand push-ups
Time cap: 9 minutes
21 deadlifts 115/80 lb
21 hand-release knee push-ups
15 deadlifts 115/80 lb
15 hand-release knee push-ups
9 deadlifts 115/80 lb
9 hand-release knee push-ups
21 deadlifts 155/105 lb
50-ft. bear crawl
15 deadlifts 155/105 lb
50-ft. bear crawl
9 deadlifts 155/105 lb
50-ft. bear crawl
Time cap: 9 minutes
Every 7:00 x 3 Rounds
Prowler x 32yds (215/165)
Wall Ball x 12
Row x 15/12
Situp x 15
Bike x 10/7
Burpee x 10
Post time each round
Control your intensity on this one. You should have enough time to make your way through each round at a comfortable pace. Remember the open anouncement is tonight. I feel as though the general consensus is we will be seeing high volume gymnastics (but who knows). As always asks questions and use extra time to work on any skills or work on some mobility work (in my opinion we will be seeing an overhead squat soon).
Post 6-Rep
Please don’t make this a max out session. Work up to a weight that feels challenging for quality reps.
Every 3:00 x 4 Rounds
Row x 15/12 Cals
Back Squat x 6 @80%
Record weight used
Rx+
20/16 Cal Row
Although this portion is not for time, try to complete each round in under 2:00 minutes
Accessory Work
3 Sets
DB Row x 10/arm
Side Plank x :40-1:00/side
Every 3:00 x 4 Rounds
8 Chest to Bar
6 Front Squats (95/65)
6 Push Jerk
Record time each round
RX+
115/75
This is not meant to be super intense, just an opportunity to work some on chest to bar and a little barbell endurance.
AMRAP 10
18 Kettlebell Swings (1.5/1)
12 Reverse Lunges (w/KB)
8 Push Jerk (115/75)
Post total rounds + reps
RX+
135/95
During the lunges the KB can be held either in the front rack postion or goblet style.
Record heaviest set
Sets should be TnG if you feel comfortable
3 x AMRAP 5 (3:00 Rest)
Buy in: 20/15 Cal Bike
Into….
Max Rounds of “The Chief” (Time Remaining)
“The Chief”
3 Power Cleans
6 Pushups
9 Air Squats
Post total reps for EACH AMRAP (do not count buy in bike)
First AMRAP @60% part A
Second AMRAP @70%
Third AMRAP @80%
RX+
25/20 Cal Bike
Sidenote, I know many had some hand rip issues from 20.2, make sure you are taking care of your hands this week. We will definitely be seeing some variation of pullups in the open soon.
Teams of 2
Relay Style
AMRAP 10
Prowler x 16yds (215/165)
Burpee x 10
2:00 Rest
AMRAP 10
Row x 12/10
Deadlift x 10 (135/95)
2:00 Rest
AMRAP 10
Bike x 10/8
Hang Power Clean x 6 (135/95)
Record total reps for each AMRAP
RX+
155/105 (if you dare after 20.2)
One partner completes full round then other partner completes full round
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
50-lb/35-lb dumbbells
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 hanging knee-raises
24 single-unders
35-lb/20-lb dumbbells
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
35-lb/20-lb dumbbells
Complete as many rounds as possible in 20 minutes of:
4 dumbbell thrusters
6 sit-ups
24 single-unders
20-lb/ 15-lb dumbbells
For Time
4 Rounds
5/3 Handstand Pushup
10 Kettlebell Swing (1.5/1)
7 Box Jumps
Into…
4 Rounds
5 Pullups
10 /7 Pushups
15 Air Squat
Into…
4 Rounds
25 Double Unders
15 Situps (Feet Anchored)
Post total time
Not meant to be crushing workout today, just keep everyone moving in anticipation for 20.2 tonight.
Similar to last week we will have to time to review any skill work or best guesses as far as what might be coming on Friday
