Category

Unloaded
Unloaded 5 Rounds Min 1) L: 9/6; Spl: 12/9; S: 15/12 Cal Bike/Ski/Row Min 2) 6 2-DB Renegade Row – L: 25/15; Spl: 35/25; S: 50/35 Min 3) L: 12 Box Step Ups; Spl: 16 Box Jumps Min 4) 6 Pullup Negatives; Spl: 6; S: 9 Strict Pullups Min 5) L: 30; Spl: 45; S:...
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Unloaded E3M12M Run 400m or Row/Ski 500/400m or Bike 1100/900m Max 2-DB Front Squats in remaining time – L: 25/15; Spl: 35/25; S: 50/35 + 3 Rounds AMRAP 4 2, 4, 6, 8, etc.. Burpees (Spl/S: to 6″ Target) 2-DB Snatch – L: 20/10; Spl: 35/25; S: 50/35 Rest 2min
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Unloaded AMRAP 6 Row/Ski 1000/800m or Bike 2200/1800m or Run 800m Max Pushups in remaining time AMRAP 6 Row/Ski 1000/800m or Bike 2200/1800m or Run 800m Max 2-DB Deadlifts in remaining time – L: 35/25; Spl: 50/35; S: 70/50 AMRAP 6 Row/Ski 1000/800m or Bike 2200/1800m or Run 800m Max Double Unders in remaining time...
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Unloaded OTM for 12min 4 1-DB Hang Clean & Jerk 6/4 Cal Row/Bike/Ski + E3M12M L: 30; Spl: 45; S: 60 Double Unders L: 6; Spl/S: 10 Burpee Box Double-Jump Over
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Unloaded In 12min, complete: 3, 6, 9, 12, 15, etc… 2-DB Power Cleans Deficit Pushup on 2-DBs + 50 2-DB Thrusters – L: 25/15; Spl: 35/25; S: 50/35 50 Abmat Situps; Spl/S: T2B Run 400m or Row/Ski 500/400m or Bike 1100/900m
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Unloaded E2M14M 10 DB Box Step Ups – L: 35/25; Spl: 50/35; S: 70/50 Casual Row/Bike/Ski in remaining time *Hold the dumbbell however you prefer… on shoulders, cradle, whatever + 3 Rounds L: 15; Spl: 20; S: 25 Burpees 20 2-DB Deadlift – L: 35/25; Spl: 50/35; S: 70/50
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Unloaded OTM for 10min 6/4 Cal Row/Ski/Bike 6 Wallballs *Add 2 Reps after Each Round -then, immediately into: OTM for 10min 6/4 Cal Bike 6 Walking Lunges; Spl/S: 2-DB Lunges – 25/15 *Add 2 Reps after Each Round -rest 5min, then: AMRAP 10 50 RKBS – L: 35/24; Spl/S: 53/35 25 Situps 50 RKBS –...
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Unloaded 100 Wallballs *E2M, starting at 0:00, perform 9/6 Cal Row/Ski/Bike + 3 Rounds AMRAP 3 15 Situps 12 Burpees (Spl/S: Lateral Over Bar) 9 RKBS – L: 35/24; Spl: 53/35; S: 70/53 Rest 90sec
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Unloaded In 15min, complete: 30, 20, 10 Cal Bike 2-DB Deadlifts – L: 35/25; Spl: 50/35; S: 70/50 Plate Russian Twist (L+R=1) – L: 15/10; Spl: 25/15; S: 35/25 + E4M16M 15 2-DB Push Press – L: 20/10; Spl: 30/20; S: 35/25 L: 20/15 Cal Row or 17/12 Cal Bike Spl/S: 25/18 Cal Row or...
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Unloaded In 12min, complete: 4 Rounds 12 1-DB Goblet Squats – L: 20/10; Spl: 30/20; S: 35/25 12 1-DB Snatch 12 Cal Ski + AMRAP 12 L: 20; Spl: 30; S; 40 Double Unders 3 Plate-Deficit Pushups; Spl: HSPU 3 2-DB Power Cleans – L: 25/15; Spl: 35/25; S: 50/35 *Add 3 reps to the...
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