Kearston’s Birthday Beatdown
4 Rounds For Time:
22 Situps
22 Stationary Lunges
22 Air Squats
22 DB Hang Snatches (50/35)
22 DB Overhead Stationary Lunges
22 DB Goblet Squats
Time Cap: 22 Minutes
William Hughes’ Birthday Beatdown
20 AMRAP w/ Partner – Alt Full Rounds
3 Power Cleans (95/65)
7 Box Jump Overs (20)
3 Burpees Over Barbell
7 Deadlifts
Rx+: Add Weight (20/10) Every 4 Rounds (2 Rounds Each)
24-21-18-15-12-9-6-3
Calories – Any Machine
Wallballs (20/14)
Double Unders (x2 – 48-42-36-30-24-18-12-6)
Time Cap: 22 Minutes
Rx+: Wallballs (30/20)
Scaled: Wallballs (Any Weight)
4 Rounds for Time (Rx):
25’ DB Overhead Walking Lunge (50/35)
10 Pullups
25’ DB Goblet Walking Lunge
10 DB Thrusters (Switch Arms at 5)
50’ Handstand Walk
Time Cap: 20 Min
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4 Rounds for Time (Scaled):
25’ DB Walking Lunge (Anyhow/Any Weight)
10 Ring Rows/Jumping Pullups/Banded Pullups
25’ DB Walking Lunge (Anyhow/Any Weight)
10 DB Thrusters (Switch Arms at 5)
100’ Bear Crawl or Scaled Distance Handstand Walk
Time Cap: 20 Min
3 Min AMRAP:
100 Double Unders
15 Shoulder To Overhead (135/95)
Max Burpees Over Barbell w/ Remaining Time
Rest 2 Mins…
3 Min AMRAP:
80 Double Unders
20 Shoulder To Overhead (115/75)
Max Burpees Over Barbell w/ Remaining Time
Rest 2 Mins…
3 Min AMRAP:
60 Double Unders
25 Shoulder To Overhead (95/65)
Max Burpees Over Barbell w/ Remaining Time
Rest 2 Mins…
3 Min AMRAP:
40 Double Unders
30 Shoulder To Overhead (75/55, DO NOT DROP BARBELL)
Max Burpees Over Barbell w/ Remaining Time
Rest 2 Mins…
3 Min AMRAP:
20 Double Unders
35 Shoulder To Overhead (45/35, DO NOT DROP BARBELL)
Max Burpees Over Barbell w/ Remaining Time
Score: Burpees
*You must get at least 1 burpee per section to click Rx.
Single Unders: 150-120-90-60-30
For time:
30 box jumps, 24 in/20 in
15 clean and jerks, 95 / 65lb
30 box jumps, 24 in /20 in
15 clean and jerks, 135 / 85 lb
30 box jumps, 24 in /20 in
10 clean and jerks, 185 / 115 lb
30 single-leg squats
10 clean and jerks, 225 / 145 lb
30 single-leg squats
5 clean and jerks, 275 lb / 175 lb
30 single-leg squats
5 clean and jerks, 315 lb / 205 lb
Time cap: 20 minutes
For time:
30 box jumps, 24 / 20 in.
15 clean and jerks, 65 / 35 lb
30 box jumps, 24 / 20 in.
15 clean and jerks, 95 / 55 lb
30 box jumps, 24 / 20 in.
10 clean and jerks, 115 / 75 lb
30 medicine-ball step-ups, 20 / 14 lb
10 clean and jerks, 135 / 95 lb
30 medicine-ball step-ups, 20 lb / 14 lb
5 clean and jerks, 155 / 115 lb
30 medicine-ball step-ups, 20 / 14 lb
5 clean and jerks, 185 / 135 lb
Time cap: 20 minutes
For Time w/ Partner: (Rx)
100 Wallballs (20/14)
50 Pullups
25 Power Snatches (115/75)
80 Wallballs
40 Toes To Bar
20 Power Snatches
60 Wallballs
30 Chest To Bar Pullups
15 Power Snatches
40 Wallballs
20 Bar Muscle Ups
10 Power Snatches
20 Wallballs
10 Burpee Bar Muscle Ups
5 Power Snatches
Time Cap: 26 Minutes
*No passing wallballs back & forth. You can pass to transition, but not every rep.
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For Time w/ Partner: (Scaled)
100 Wallballs (Any Weight)
50 Ring Rows
25 Power Snatches (Any Weight)
80 Wallballs
40 Hanging Knee Raises
20 Power Snatches
60 Wallballs
30 Jumping Pullups
15 Power Snatches
40 Wallballs
20 Dips (Banded, If Needed)
10 Power Snatches
20 Wallballs
10 Burpee Jumping Pullups
5 Power Snatches
Time Cap: 26 Minutes
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8 Min AMRAP (Rx)
2-4-6-8…
DB Single Arm Stationary Overhead Lunges (50/35)
Alt DB Snatches
50 Double Unders
Rest 4 Minutes
For Time:
14-12-10-8-6-4-2
DB Single Arm Thrusters (50/35)
Burpees Over Dumbbell
Time Cap: 8 Minutes
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8 Min AMRAP (Scaled)
2-4-6-8…
DB Single Arm Stationary Overhead Lunges (Any Weight)
Alt DB Snatches
50 Single Unders
Rest 4 Minutes
For Time:
14-12-10-8-6-4-2
DB Single Arm Thrusters (Any Weight)
Burpees Over Dumbbell (Step Over Ok)
Time Cap: 8 Minutes
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3 Rounds For Time: (Rx)
25 Situps
50 Air Squats
25 Cals – Any Machine
50 Air Squats
25 Situps
Rest 3 Mins Between Rounds
Time Cap: 25 Minutes
Rx+: Weight Vest
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William Caldwell’s Birthday Beatdown
24 Min AMRAP: (Rx)
2 Squat Cleans (155/105)
4 Wall Walks
6 Bar Facing Burpees
12ft Handstand Walk
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24 Min AMRAP: (Scaled)
2 Squat Cleans (Any Weight)
4 Walk Outs
6 Bar Facing Burpees
24ft Bear Crawl
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