Teams of 2 For Total Reps 31 minute cap Divide work evenly with one athlete working at a time. (Comp/Fitness) AMRAP 7 Mins Double Unders Prior to a set of Double Unders - Partner B Must perform 10 Hang Power Snatch and then Hold Bar Overhead while Partner A Accumulates Reps ~1 Min Rest AMRAP [...]
For Time (12 Min Cap) (Comp/Fitness) 3-2-1 Rope Climb 30-20-10 Medball Sit Up (Chest to OH)(14/20) 200m Medball Run (Bootcamp) 15-10-5 Ring Row 30-20-10 Sit Up 200m Run
For Time 17 minute cap 2/3/4/5 Intervals (1 min rest between) (Comp) 15 Burpees Over DB (35/50) Then For Completion 55 DB Hang Power Snatch (Switch any time) 55 WallBalls (14/20) 55 Box Jumps (20/24") 55 Air Squats (Fitness) 10 Burpees Over DB (20/35) Then For Completion 40 DB Hang Power Snatch (Switch any time) [...]
Teams of 3 For Time 35 min cap Divide work evenly with only one athlete working at a time. Start with a 300m row then row 300m again every 5 minutes. Go in order. Complete one exercise before moving on to the next. 99 Box Jumps 20"/24" 99 Power Snatches 65/95 99 Strict Press 99 [...]
For Time 10 min cap (Comp) 50 Double Unders 50 WallBalls (14/20) 50 Double Unders 40 WallBalls 50 Double Unders 30 Wallballs **Every Break of the Wallballs = 25 Double Unders** (Fitness) 50 Double Unders 40 WallBalls 50 Double Unders 30 WallBalls 50 Double Unders 20 Wallballs **Every Break of the Wallballs = 25 Double [...]
Teams of 2 (24mins) For Total Reps (Comp) 4 Rounds: 1 min at each station Toes To Bar Deadlift (155/225) Box Jump Over (20/24) Partner A Starts with Toes To Bar for 1 min, Partner B Deadlifts for 1 min, Partner A then Box Jumps for 1 min, etc. 4 Rounds: 1 min at each [...]
4 Rounds for Time 20 minute cap (Comp) 200m Run 8 Bar Muscle Ups 200m Run 16 DB Hang Clean and Jerks (8 per side)(35/50) (Fitness) 200m Run 8 Strict Pull ups 200m Run 16 DB Hang Clean and Jerks (8 per side)(20/35) (Bootcamp) 200m Run 8 Burpees 16 DB Hang Clean and Jerks (8 [...]
For Time 12 minute cap (Comp) 20 Cal Row 30 Russian KB Swings (1.5/2p) 40 KB Shoulder to Overhead (Switch every 10 reps) (1.5/2p) 50 Box Step Ups (20/24) (Fitness) 20 Cal Row 30 Russian KB Swings (1/1.5p) 40 KB Shoulder to Overhead (Switch every 10 reps) (1/1.5) 50 Box Step Ups (20/24) **EMOM Death [...]
