21 minute AMRAP with a partner of:
3 Rope Climbs
6 Overhead Lunges
9 Toes-to-Bar
12 Front Rack Lunges
*95/65-lbs.
*you do a round, your partner does a round
21 minute AMRAP of:
6 V-ups
12 Dumbbell Overhead Lunges
18 Sit-ups
24 Dumbbell Front Rack Lunges
Every 3:00 for 4 sets:
Deadlift, 10 reps
Every 3:00 for 4 sets:
40/30 Calorie Machine
Every 5:00 for 4 sets:
20 Burpee Dumbbell Deadlifts
Run 400m
Every 12:00 for 3 sets:
21 Power Cleans, 115/75-lbs.
15 Chest-to-Bar Pull-ups
Run 800m
24 Minute AMRAP:
30 DB Power Cleans
18 Push-ups
Run 800m
Every 3:00 for 4 sets:
Back Squat, 10 reps
For time:
40 Single DB Thruster
40 DB Step-ups
40 Wall-balls, 20/14-lbs.
40 Box Jumps
*50/35-lb. DB, 24”/20” Box
Every 3:00 for 4 sets:
3-Second Pause DB Front Squat, 10 reps
For time:
40 Single DB Thruster
40 DB Step-ups
40 Single DB Thruster
40 Box Jumps
EMOTM for 10 minutes:
Strict Press, 3 reps
10 minutes:
Buy-in: 10 Wall-Walks
Then, AMRAP of:
50 Double-unders
10 Burpees
5 Handstand Push-ups
EMOTM for 10 minutes:
Dumbbell Strict Press, 6-12 each arm
10 minutes:
Buy-in: 10 Wall-Walks
Then, AMRAP of:
50 Double-unders
10 Burpees
5 Handstand Push-ups
Rest Day
“The Don"
For time, with a partner:
66 Deadlifts, 110 pounds
66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees-to-elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball shots, 20 pound ball
66 Burpees
66 Double-unders
*share reps between partners.
For time:
66 Object Deadlifts
66 Box jumps
66 Kettlebell/Dumbbell swings
66 Toes-to-Target
66 Sit-ups
66 Push-ups
66 Dumbbell Thrusters
66 Goblet Squats
66 Burpees
66 Double-unders
Every 2:00 for 5 sets:
3 Power Snatch + 5 Overhead Squats
Every 2:00 for 5 sets:
10 Pull-ups
10 Push-ups
*with a 20/14-lb. Vest
Every 2:00 for 5 sets:
[6 Dumbbell Snatch + 10 Dumbbell Overhead Squats], each arm
Every 2:00 for 5 sets:
10 Pull-ups or 30 Squats
10 Push-ups
*with a 20/14-lb. Vest
Toes-to-bar Skill Progression
With a partner
18 minute AMRAP of:
3 Toes-to-Bar
3 Burpee Box Jumps
6 Toes-to-Bar
6 Burpee Box Jumps
9 Toes-to-Bar
9 Burpee Box Jumps
……………
*increasing by 3 reps each round.
*partner one completes 3/3 then partner two completes 3/3, then partner one completes 6/6…...
18 minute AMRAP of:
3 Toes-to-target
3 Burpee Box Jumps
6 Toes-to-target
6 Burpee Box Jumps
9 Toes-to-target
9 Burpee Box Jumps
……………
*increasing by 3 reps each round.
Every 1:30 for 7 sets:
Sprint 200m
Rest 5 minutes
Every 3:00 for 7 sets:
Sprint 400m
Every 1:30 for 7 sets:
Sprint 200m
Rest 5 minutes
Every 3:00 for 7 sets:
Sprint 400m
