AMRAP 7
100m Run
10 Alternating Spiderman Lunges
10 Glute Bridge-Ups
10 Air Squats
Base percentages off of 5 Rep Max/5 Rep Heavy Set.
Record 3×5 Weight.
Rest 1:00 Between Metcons.
EMOM 6
12/10 Calorie Row
4 Rounds for Time
200m Run
20 DB Goblet Squats (35/20)
10 minute AMRAP:
20 mountain climbers
10 pvc pass thrus
10 pvc good mornings
10 pvc o/h squats
10 pvc figure 8’s
100 meter run/row
0:00-12:00
partner A: 300 meter row/run
partner B: bench press
rest 2 minutes
14:00-26:00
partner A: 300 meter run/row
partner B: kb swings
rest 2 minutes
28:00-40:00
partner A: 300 meter run/row
partner B: manmakers
*partner B completes max reps while partner A is running/rowing
*swtich when run/row is finished
EMOM 8 (:45 Work/:15 Rest)
Minute 1/5- Banded Pull-Aparts
Minute 2/6- Single DB Strict Press/Single DB Push Press
Minute 3/7- Scap Push-Ups
Minute 4/8- Small Kip Swings/Slow Tuck-Ups w/:01 pause at top
Base percentages off of 5 Rep Max/5 Rep Heavy Set.
4 Sets
AMRAP 3*
4 Shoulder to Overhead (135/95)
10 Toes to Bar
-Rest 1:00 Between Sets-
*Pick up where you left off.
Score is Total Rounds + Reps.
EMOM 8
Minute 1- :45 Row @ Easy/Moderate Pace
Minute 2- 6/6 SA DB Front Squat + Strict Press
Minute 3- 6/6 SA Ring Row + Max Bar Hang
Minute 4- :20 Hollow Hold + :20 Arch Hold
Repeat!
3 Sets for Quality
15 Slow Banded PVC Pull Downs
7-10 Jumping Kipping CTB Pull-Ups (or Standard Pull-Ups)
5-7 Big Kip Swings
-Rest as needed between sets-
For Time
1000m/750m Row
30 Thrusters (45/35)
30 Ring Rows
750m/500m Row
30 Thrusters
30 Jumping Pull-Ups
500m/400m Row
30 Thrusters
30 Pull-Ups
2-3x:
100 meter run or row
10 light db shoulder press
10 light db reverse lunges
10 pvc pass thrus
10 pvc figure 8’s
20 single jumps
25 minute AMRAP:
60 db lunges
45 db hang cleans
30 db push press
300 meter run
2-3x:
300 meter row
5 inchworms
10 air squats
10 dynamic 90’s (5 each arm)
10 pausing air squats
10 Rounds for time:
8 box jumps
12 hang power cleans
16 push press
300 meter row/run
AMRAP 7
20 Single Unders
10 High Hang Muscle Cleans
10 Elbow Rotations
10 Slow Dead Bugs
On an 8:00 Running Clock…
Build to a Moderate 3-Rep Hang Power Clean
-Rest as Needed-
Into…
Every :30 x 8 Sets*
3 Hang Power Cleans
*Use Moderate 3-Rep. Goal is not to increase weight during this portion. Work on cycling with minimal rest.
6 Sets
3 Hang Power Cleans (155/105)
15 Tuck-Ups
3 Hang Power Cleans
50 Double Unders
-Rest 1:00 Between Sets-
Subtract the rest from the total time.
On a 3:00 Running Clock…
200m Run
40 Mountain Climbers
40 Russian Twists
40 Jumping Jacks
Into…
2-3 Rounds for Quality
8 KB Romanian Deadlifts
5/5 Staggered Stance Good Mornings
6/6 SA KB Deadlifts
The idea here is to really stick to the percentages off of your 5 Rep Max Weight if you have one. Not at all trying to max out a 3×5 set.
Base percentages off of 5 Rep Max.
Record 3×5 Weight.
AMRAP 13
3 Deadlifts (275/185)
10 Up-Downs
10 KB Goblet Reverse Lunges (53/35)
100m Run
2-3x:
10 lunges
10 pvc pass thrus
100 meter run
10 spiderman lunges
10 pvc figure 8’s
100 meter run
:30 pigeon pose each leg
:30 couch stretch each leg
100 meter run
4 rounds for time:
50 air squats
40 HRPU
30 sit ups
20 burpees
400 meter run
30 minute time cap
AMRAP:
10 calorie row
10 plank into down dog
10 air squats
20 single jumps
:30 pigeon pose each leg
:30 couch stretch each leg
40 minute partner AMRAP:
30 KB swings
60 wall balls
90 DU
120 calorie row
90 DU
60 wall balls
30 KB swings
