12 Min AMRAP: (Rx)
20 Wallballs (20/14)
10 Toes To Bar
5 Squat Cleans (135/95)
At 15:00…
10 Mins To Establish 1RM Clean, Anyhow
Rx+: (30/20) & (185/125)
—————————————————————
12 Min AMRAP: (Scaled)
20 Wallballs (Any Weight)
10 Hangjng Knee Raises
5 Squat Cleans (Any Weight)
At 15:00…
10 Mins To Establish 1RM Clean, Anyhow
—————————————————————
Larry’s 78th Birthday Beatdown:
2 Rounds For Time:
11 Deadlifts (155/105)
30 Jump Ropes
11 Box Overs (24/20, Step Over Ok)
30 Jump Ropes
11 Deadlifts
30 Jump Ropes
11 Box Overs
30 Jump Ropes
11 Deadlifts
30 Jump Ropes
11 Box Overs
30 Jump Ropes
78 Cal – Any Machine or 780m Run
Time Cap: 25 Minutes
Ashley Holmberg’s Birthday Beatdown
P1: Runs 200m
P2: Completes AMRAP
35 Min AMRAP:
11 Air Squats
9 Situps
7 Reverse Lunges
5 Russian KB Swings (53/35)
3 Pullups
Rx+: Weight Vest (Both)
*Partner 2 will work until Partner 1 finishes the run. Partner 1 will start the AMRAP where partner 2 leaves off.
20 Min AMRAP (Rx):
18/15 Calories
4 Deadlifts
3 Hang Power Cleans
2 Front Squats
:30 Wall Sit
*Barbell Movements Must Be Unbroken
*Add Weight Each Round
*Score Is Total Weight Moved
Example:
Round 1: 100
Round 2: 125
Round 3: 150
Score: 375
Every 7 Minutes For 21 Minutes, Complete: (Rx)
400m Run
60 Double Unders
200m Run
15 Clean & Jerks (135/95)
—————————————————————
Every 7 Minutes For 21 Minutes, Complete: (Scaled)
400m Run
90 Single Unders
200m Run
15 Clean & Jerks (Any Weight)
Scaled Distances:
500m Row / 250m Row
500m Ski / 250m Ski
1000m Bike Erg / 500m Bike Erg
—————————————————————
Jess Shinn’s Birthday Beatdown
2 Rounds For Time: (Rx)
38 Overhead Squats (95/65)
38ft Handstand Walk
38 Box Jump Overs (24/20)
38ft Handstand Walk
38 Pistols
38ft Handstand Walk
38 Handstand Pushups
38ft Handstand Walk
Time Cap: 22 Minutes
—————————————————————
Jess Shinn’s Birthday Beatdown
2 Rounds For Time: (Scaled)
38 Overhead Squats (Any Weight)
38ft Bear Crawl
38 Box Overs (Any Height)
38ft Bear Crawl
38 Goblet Squats (Any Weight)
38ft Bear Crawl
38 Hand Release Pushups
38ft Bear Crawl
Time Cap: 22 Minutes
25 Min AMRAP w/ Partner:
P1: 20 Alt DB Snatches
P2: 20 Alt DB Snatches
Both: 20 Burpees Over DB (1 Person Working)
P1: 21 Single Arm DB Thrusters
P1: 21 Pullups
P2: 21 Single Arm DB Thrusters
P2: 21 Pullups
P1: 15 Single Arm DB Thrusters
P1: 15 Pullups
P2: 15 Single Arm DB Thrusters
P2: 15 Pullups
P1: 9 Single Arm DB Thrusters
P1: 9 Pullups
P2: 9 Single Arm DB Thrusters
P2: 9 Pullups
P1: 20 DB Goblet Squats
P2: 20 DB Goblet Squats
Both: 800m Run (Alt Laps)
40 Rounds For Time: (Rx+)
5 Wallballs (20/14)
1 Squat Snatch
Rounds 1-10 (135/95)
Rounds 11-20 (155/105)
Rounds 21-30 (165/115)
Rounds 31-35 (175/120)
Rounds 36-40 (185/125)
Time Cap: 22 Minutes
—————————————————————
40 Rounds For Time: (Rx)
5 Wallballs (20/14)
1 Squat Snatch
Rounds 1-20 (95/65)
Rounds 21-30 (115/75)
Rounds 31-40 (135/95)
—————————————————————
40 Rounds For Time: (Scaled)
5 Wallballs (Any Weight)
1 Squat or Power Snatch (Any Weight)
*Add Weight As You Feel Comfortable
—————————————————————
For Time w/ Partner: (Rx)
3 Rounds:
10 Ring/Bar Muscle Ups
100 Double Unders
Right into…
3 Rounds:
30 Front Squats (135/95)
30 Toes To Bar
Right Into…
20 Ring/Bar Muscle Ups
200 Double Unders
60 Front Squats
60 Toes To Bar
Time Cap: 25 Minutes
—————————————————————
For Time w/ Partner: (Scaled)
3 Rounds:
20 Pullups
100 Jump Ropes
Right into…
3 Rounds:
30 Front Squats (Any Weight)
30 Hanging Knee Raises
Right Into…
40 Pullups
200 Jump Ropes
60 Front Squats
60 Hanging Knee Raises
Time Cap: 25 Minutes
—————————————————————
For Time: (Rx)
40/32 Calories – Any Machine
5 Rounds:
5 Power Cleans (155/105)
5 Burpee Box Jump Overs (30/24)
Right Into….
30/24 Calorie – Any Machine
4 Rounds:
4 Power Cleans (175/120)
4 Burpee Box Jump Overs (30/24)
Right into…
20/16 Calorie – Any Machine
3 Rounds:
3 Power Cleans (195/135)
3 Burpee Box Jump Overs (30/24)
Time Cap: 20 Minutes
—————————————————————-
For Time: (Scaled)
40/32 Calories – Any Machine
5 Rounds:
5 Power Cleans (65%)
5 Burpee Box Overs (Any Height)
Right Into….
30/24 Calorie – Any Machine
4 Rounds:
4 Power Cleans (75%)
4 Burpee Box Overs (Any Height)
Right into…
20/16 Calorie – Any Machine
3 Rounds:
3 Power Cleans (85%)
3 Burpee Box Overs (Any Height)
Time Cap: 20 Minutes
