20-Minute AMRAP of:
10 Push Press, 115#
10 Kettlebell Swings, 53#
10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
Female: 75#/35#/20″
4 Rounds For Reps:
Run 400m
Max Unbroken Back Squats (185/120)
Time Cap: 20 Minutes
Dillyn Berschauer’s Birthday Beatdown
At 0:00, Complete:
For Time w/ Partner:
80ft Handstand Walk
60 Pullups
40 Handstand Pushups
20 Bar Muscle Ups
At 20:00, Complete:
For Time w/ Partner:
80ft Handstand Walk
60 Pullups
40 Handstand Pushups
20 Bar Muscle Ups
Time Cap: 15 Minutes On Each (35 Min Running Clock)
Every Minute On The Minute For 20 Minutes, Complete:
Odd: 9 Deadlifts + 6 Hang Power Cleans + 3 Shoulder To Overhead (155/105)
Even: 15/12 Cals Row/Bike/Ski
Maximum Male Score: 330 Reps
Maximum Female Score: 300 Reps
4 Rounds For Time:
Run 400m
10 Box Step Overs (20)
5 Burpees
10 Walking Lunges
5 Burpees
10 Box Jump Overs (24/20)
5 Burpees
10 Air Squats
5 Burpees
Rx+: w/ Weight Vest (20/14)
Time Cap: 28 Minutes
Alan’s Birthday Beatdown
35 Min Running Clock
For Time:
2 Rounds for Time
35 Wallballs (20/14)
35 Pullups
Time Cap: 10 Minutes
10:00-20:00
Establish 1RM Snatch
5 Min Rest
25:00-35:00
10 Min AMRAP
9 Clean and Jerks (75% of 1RM Snatch)
16 Handstand Pushups
84 Double Unders
PLEASE SHOW UP ON TIME. IF YOU SHOW UP LATE, YOU HAVE CUT INTO YOUR 60 MINUTES. NO OVERLAPPING CLASS TIMES.
*You have 60 minutes to score as many points as you can.
*Each movement can only be performed once and can be completed in ANY order.
*No equipment can be out until your class starts.
*Your equipment can NOT be shared with another athlete.
*Your equipment must be put away before you 60 minutes has expired. Failure to do so, will result in a score of ZERO points for everything associated with that equipment. Also, your time is not called until all of your equipment is put away.
*Each movement can be scaled and you will be given 1/2 points for that movement. For example, if your wallballs do NOT hit the target, you will receive 2.5 points instead of 5 points.
If you complete all of the movements your score will be 100 points + 1 point for every remaining minute on the clock. For example, if you finish all the movements Rx’d with 14 minutes left on the clock, your score will be 114 points. Scaled athletes do NOT receive any points for finishing early.
1) 1 Mile Run – 10 Points
2) 500m Row – 5 Points
3) 25 Wallballs (20/14) – 5 Points
4) 25 KB Swings (53/35) – 5 Points
5) 5 Deadlifts (1.5 Bodyweight) – 5 Points
6) 10 Atlas Stone Shoulders (95/45) – 5 Points
7) 1 Rope Climb (15ft) – 5 Points
8) 5 Tire Flips – 5 Points
9) 50 Double Unders – 5 Points
10) 10 Handstand Pushups – 5 Points
11) 10 Clean & Jerks (185/135) – 5 Points
12) 10 Back Squats (135/95) – 5 Points
13) 10 Front Squats (135/95) – 5 Points
14) 10 Overhead Squats (135/95) – 5 Points
15) Rx “Elizabeth” – 25 Points
“Elizabeth”:
21-15-9
Power Cleans (135/95)
Ring Dips
Every 8 Minutes For 24 Minutes, Complete:
400m Run/500m Row
30 Double Unders
20 Burpees
10 Clean and Jerks (115/75)
20 Minute Running Clock:
5 Rounds For Time:
12 Handstand Pushups
4 Squat Cleans (155/105)
Then, Establish 1RM Clean w/ Remaining Time
21-15-9
Deadlifts (225/155)
Box Jump Overs (24/20)
Time Cap: 6 Minutes
Rest 4 Minutes…
21-15-9
Shoulder To Overhead (135/95)
Pullups
Time Cap: 6 Minutes
Rest 4 Minutes…
Run 1000m
Time Cap: 6 Minutes
