10:00 to establish heavy 4 rep (2 each) Pistol Squat
Or Pistol Progressions
5 Rounds with a partner
400m run
30 KB Swings (24/16)
***Partner hangs from pull-up bar
20 KB Box Step-Ups (24/20)
***partner in HS Hold on wall
Switch as needed
On the 1:30 x 5 Sets:
Pausing Clean Pull
Low-Hang Squat Clean
Front Squat
“IHOP”
AMRAP 15:
60 Double Unders
30/24 Calorie Row
5 Power Cleans (165/115)
5 Hang Squat Cleans (165/115)
5 Squat Cleans (165/115)
Push Press
5 Sets of 3
“Swole Cycle”
8 Rounds of 20 Seconds On / 10 Seconds Off:
Strict Pull-ups
Assault Bike Calories
Strict Handstand Push-ups
Assault Bike Calories
On the 1:30 x 7 Sets:
1 Pausing Power Snatch
1 Pausing Low-Hang Power Snatch
“Hit and Run”
3 Rounds:
400 Meter Run
12 Dumbbell Power Snatches (70/50)
21 Single Dumbbell Squats (70/50)
10-Rep Touch & Go Power Clean
“Blockbuster”
AMRAP 5:
Buy-In: 35/25 Calorie Assault Bike
Max Rounds of “The Chief” (135/95)
Rest 5 Minutes
AMRAP 5:
Buy-In: 25/18 Calorie Assault Bike
Max Rounds of “The Chief” (155/105)
Rest 5 Minutes
AMRAP 5:
Buy-In: 15/10 Calorie Assault Bike
Max Rounds of “The Chief” (175/125)
*The Chief
3 Power Cleans
6 Push Ups
9 Air Squats
Build to heavy
Push Press + Push Jerk + Split Jerk
3 Rounds for Time:
400m Run
12 HSPU
25 DU
3 Rope Climbs
Deadlift
Heavy Set of 6
Heavy Set of 4
Heavy Set of 2
“Optimus Prime”
AMRAP 7:
Wallballs (20/14)
On the Minute: 5 Deadlifts (225/155)
Not For Time:
1:30 Light Bike + 65% Max Ring Muscle-ups
1:30 Light Bike + 12 Handstand Push-ups (Strict if possible)
1:30 Light Bike + 55% Max Ring Muscle-ups
1:30 Light Bike + 9 Handstand Push-ups (Strict if possible)
1:30 Light Bike + 45% Max Ring Muscle-ups
1:30 Light Bike + 6 Handstand Push-ups (Strict if possible)
“Monkey Business”
4 Rounds:
400 Meter Run
20 Dumbell Hang Clean & Jerks (50/35)
15 Chest to Bar Pull-ups
