Teams of 3
For Time (30 Minute Cap):
60 Cal Echo Bike
80/60 Calorie Row
80 Box Jump Overs (24/20)
80 Overhead Squats (95/65)
80 Hang Power Snatches (95/65)
80 Overhead Squats (95/65)
80 Box Jump Overs (24/20)
80/60 Calorie Row
60 Cal Echo Bike
5 seconds up/5 seconds down
For Time:
25/18 Calorie Echo Bike, 25 Sit-ups, 2 Deadlifts
25/18 Calorie Echo Bike, 25 Sit-ups, 4 Deadlifts
25/18 Calorie Echo Bike, 25 Sit-ups, 6 Deadlifts
25/18 Calorie Echo Bike, 25 Sit-ups, 8 Deadlifts
25/18 Calorie Echo Bike, 25 Sit-ups, 10 Deadlifts
Barbell: (275/185)
AMRAP 25:
2 Rounds:
20 DB/KB Snatches 50/35#
10 Push Ups
-into-
2 Rounds:
20 DB/KB Squat Cleans
10 Toes 2 Bar
-into-
50 DB/KB Burpee Deadlifts
Ideally use DB but if there are none left use KB.
Snatch from high hang (pocket), above knee and floor
Build to a heavy complex
AMRAP 3:
9/6 Calorie Echo Bike
12 Power Snatches (95/65)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Echo Bike
8 Power Snatches (115/85)
Rest 3 Minutes
AMRAP 3:
9/6 Calorie Echo Bike
4 Power Snatches (135/95)
3 Rounds:
28/20 Echo Bike Calories
10 Power Cleans (155/105)
500/400 Meter Row
10 Push Jerks (155/105)
10 Nordic Hamstring Curls (Use band if needed)
10 Banded Seated Row w/ pause
50ft Sandbag Carry HEAVY
X2-3
Athletes can either work up to a 5 rep heavy set or perform 3 “working sets”.
AMRAP 9:
35 Double Unders
25 Air Squats
15 Kettlebell Swings (53/35)
3 Rounds:
1k Row
21/15 Calorie Assault Bike
3 Rounds of “Bergeron Beep Test”
1 Round of “Bergeron Beep Test”:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
3 Rounds:
1 Minute Wallballs (20/14)
1 Minute Single Arm Dumbbell Snatches (50/35)
1 Minute Box Jumps (24/20)
1 Minute Single Arm Dumbbell Clean and Jerks (50/35)
1 Minute Calorie Row
1 Minute Rest
5 Rounds:
100 Meter Farmers Carry (53’s/35’s)
30 AbMat Sit-ups
10 Sand Bag Cleans (70/50)
Build to a heavy single (3 second pause in bottom)
AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
