80 toes to bar
*start with and do 40 doubles every time you break.
(Toes to bar should be sets of 10-15 to start. 14 min cap)
Complete as many rounds as possible in
15 minutes of:
19 wall-ball shots
19-cal. row
Men throw 20-lb. ball to 10-ft. target
Women throw 14-lb. ball to 9-ft. target
Teams of 3
AMRAP 7:
50 Push Press (135/95)
50 Push Press (155/105)
Max Push Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Front Squats (135/95)
50 Front Squats (155/105)
Max Front Squats (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)
Push press and front squat from the rack!
In a team of 2
Max reps bench press 135/95
At the call of go, partner 1 will begin rowing 400/300m and partner 2 will begin bench pressing. Once partner 1 completes the row they will switch stations. Repeat until both partners compete 5 rounds at each station.
Score is your time. Subtract 1 second for every rep of bench press completed.
3 rounds for time
50-ft. handstand walk
15 strict knees to elbows
30 single-leg squats, alternating
Complete as many rounds and reps as possible in 30 minutes of:
400 Meter Run
30 Russian Kettlebell Swings (32/24 kg)
20/15 Calories of Assault Bike (or Rowing)
10 Burpee Over Rower
Challenge…perform at least the first 10 minutes of this workout using only nasal breathing. Inhale and exhale through your nose, and if you find that you’re unable to do so, slow things down until you can regain your nasal breathing pattern. After the 10-minute mark, if you’d like to take off the regulator of nasal breathing, go for it…but at least in the early rounds you’ll learn a little bit about your pacing and which movements will require the most focus to push through as you increase your intensity.
Spend 10 minutes after the workout stretching
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
