TEAMS OF 3:
[0:00-9:00]:
15 Rope Climbs
90 Hang Power Cleans, 95 / 65 lb
Max Calorie Echo Bike

[9:00-18:00]:
15 Rope Climbs
60 Hang Power Cleans, 115 / 85 lb
Max Calorie Echo Bike

[18:00-27:00]:
15 Rope Climbs
30 Hang Power Cleans, 135 / 95 lb
Max Calorie Echo Bike

– Notes: One teammate works at a time, switching out however you’d like. Pick a rope climb number that takes 3 minutes or less to complete (5 on the minute). Pick weights that you can complete at least 9-6-3 reps respectively on the barbell. Each AMRAP is 9 minutes.
– Target Score: 200-400 Calories
– Score: Echo Bike Calories

3 sets

5 Barbell Rollouts 5 lb plates

10 Barbell Sit-ups

On the Minute x 10:

1 Thruster (Build to Heavy)

Score is total load

5 Rounds x AMRAP 2:

5 Thrusters (80% of Heavy Single)

25/20 Calorie Row

-Rest 2 minutes btwn rounds

-pick up where you left off

Target score is 4-7 Rounds

3 sets

1:00 weighted lunge hold left foot forward

10 unweighted jumping lunges

Rest 30 Seconds

1:00 weighted lunge hold right foot forward

10 unweighted jumping lunges

Rest 1 minute

5 Rounds For Time:

10 Single Arm Devils Press 70/50

20-40-60-80-100 DU

Goal is sub 18

RX 50/35

4-5 Rounds

2 minute Row

2 minute Bike

2 minute Ski Erg

5 Rounds for Time:

12 Burpee

12 Pull-ups

12 Box Jump Overs

3 Rounds For Time:

500m Row

12 Burpees

21 Box Jumps. (24/20″)

Goal is sub 18

Bench Press at 50%

8×8

Double DB Reverse Flys (light weight)

8×10

AMRAP 7

30 T2B

30 Front Rack Reverse Lunges

Max Calorie Row

Directly into……

AMRAP 5

20 T2B

20 Front Rack Reverse Lunges

Max Calorie Bike

Directly into….

AMRAP 3

10 T2B

10 Front Rack Reverse Lunges

Max Echo Row

Barbell 115/85

Part A

3 Sets

20 Light weight GM

20 Banded Tricep Pull downs

30 Second Wall sit holding 35/25lb plate

4-5 Rounds

2 minutes on each machine

Ski Erg

Rower

C2Bike

Echo Bike

Mystery station

Team of 3:

AMRAP 30

60 – 90 – 120

Calorie Echo Bike

DU (Each)

Barbell Reps

Round 1: Power Cleans 135/95

Round 2: Power Snatch 115/85

Round 3: Max Thrusters with remainder of time (95/65)

*Replace Snatches with Push Jerks

Breakdown for Mixed Teams:

FFF Calories 48 – 72 – 96

FMM Calories 56 – 84 – 112

FFM Calories 52 – 78 – 104

Note: one partner works at a time on all movements except DU. Complete DU all at the same time. The first person to complete the DU can advance to the Barbell. Goal is to have at least 2 minutes for thrusters at the end of the workout.

300m Row

12 Strict Pull-ups

12/9 Calorie Echo Bike

10 Strict Pull-ups

300m Row

8 Strict Pull-ups

12/9 Calorie Bike

6 Strict Pull-ups

300m Row

4 Strict Pull-ups

pull-ups can be any grip

Modifications for Strict Pull-ups

Banded Pull-ups

Ring Rows

Bicep Curls

20 – 15 – 10 Deadlift (225/155)

40 – 30 – 20 Box Jumps 24/20″

60 – 45 – 30 AbMat Sit-ups