Workouts

30 minute AMRAP
10ea single arm bench press
10 Hand Release Push Ups
30 abs*
10 Arnold press
10 Hand Release Push Ups
30 abs*
10 Tricep Dips
10 Hand Release Push Ups
30 abs*
*1st round = straight leg sit ups
2nd round = alternating v-ups
3rd round = knee tucks
4th round = heel touches
if you get to round 5, start back at the top

For Time
1000 meter Row
15 Deadlifts (225/155)
30 DB Single Front Rack Lunges (50/35)
45 Sit Ups
15 Deadlifts
30 DB Front Single Rack Lunges

7 min AMRAP
1 Clean
2 Front Squat
3 Thrusters (136/95)
Rest 4 minutes
7 minute AMRAP
10 Cals
45 second Plank

AMRAP in 20 minutes
First, Max Reps in 6 Rounds of: (53/35)
30 second Left-Arm Kettlebell Swings
30 second Right-Arm Kettlebell Swings
30 second Left-Arm Kettlebell Snatches
30 second Right-Arm Kettlebell Snatches
30 second Left-Arm Kettlebell Overhead Reverse Lunges
30 second Right-Arm Kettlebell Overhead Reverse Lunges
Then, from 18:00-20:00, AMRAP of:
Push-Ups

800 meter Cash In
Annie Meets Grace
50-40-30-20-10
Double unders
Sit Ups
End each round with
6 Clean and Jerks 135/95
Buy Out 800 meters Row

For Time
12-9-6
Single Arm DB Thruster (50/35) [Reps are PER ARM]
15-12-9
Toes to Bar

EMOM 10
ODD: Single Arm Bench x 8 ES
EVEN: Tricep Push Ups x 10
Rest 2 minutes
EMOM 10
Odd: 35 Double Unders
Even: 15 Box Jump
2 mins Rest
EMOM 10
Odd: 12/9 Cals
Even: 15 Burpees
2 Mins Rest
EMOM 10
Odd: 10 HR Push Ups
Even: 15 Wall Balls

4 x 3 minute AMRAP - 1 minute Rest
3 Burpees
6 Deadlifts
9 Front Squats

5 Rounds for Time
10 Alt DB Snatch
20 Single Arm OH Lunges
400 meter Row/Bike
50 Squats

10 Burpee Box Jump Overs
20 Cal Row
30 Hanging Leg Raises
40 Wall Balls
50 Double Unders
40 Wall Balls
30 Hanging Leg Raises
20 Cal Row
10 Burpee Box Jump Overs

4 Rounds of 1 minute - 30 seconds Rest
1 - Bike for Cals
2 - Farmer Hold
3 - Push Ups
4 - KBS (53/35)

PARTNER WOD I GO U GO!
30-20-10
Toes to Bar
KBS (53/35)
30-20-10
Hang Power Clean (105/75)
Burpees
30-20-10
Goblet Squats (53/35)
OH Single Arm Lunge (53/35)

400 meter Run/Row
Then:
4 Rounds of:
6 Thrusters (135/95)
6 Bar Facing Burpees
Then 400 meter Run

3 Rounds for Time
400 meter Row
12 Deadlifts
21 Box Jumps

Every Minute on the Minute - 16 Minutes (4 Rounds)
1st Minute - 10 Burpees
2nd Minute - 7 Wall Ball + 7 Pull-ups (10 Ring Rows)
3rd Minute - 10/7 Calorie Bike
4th Minute - 10 Clean and Press (95/65 lbs)

AMRAP 5 minutes
Buy In 50/35 Cal Row
Then
Max Rounds of:
30 Double Unders
15 Front Squats (95/65)
Rest 5 minutes
AMRAP 5 minutes
Buy In 40/30 Cal Row
Then
Max Rounds of:
30 Double Unders
10 Front Squats (135/95)
Rest 5 minutes
AMRAP 5 minutes
Buy In 30/25 Cal Row
Then
Max Rounds of:
30 Double Unders
5 Front Squats (165/115)

4 x 3 Minute AMRAP
1 Sumo Deadlift
2 Bar Facing Burpees
3 Box Jumps
Rest 1 minute in between sets

400m Run
15 Wall Ball
10 Pull-ups
200m Run (400m)
30 Wall Ball
20 Pull-ups
200m
45 Wall Ball
30 Pull-ups

18-15-12-9-6
Front Rack Lunges
Push Ups
Double Unders

AMRAP 7
Ascending Ladder- (2-4-6-8-10...)
Shoulder to OH (95/65)
Toes to Bar