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Scaled

AMRAP 20 Minutes 200m Run 12 Toes to Bar 12 Push Press (95/65) 200m Run 12 V Ups 12 Push Ups *Minimum of 3 reps unbroken at a time on toes to bar and V Ups throughout!!!! **Minimum of 6 reps unbroken at a time on push press

3 rounds: 1 rope climbs (OR 2 Modified Rope Climb) 10 hang kettlebell clean and jerks (2x35/18) 100ft Sled Push Round 1: (235/190) Round 2: (190/145) Round 3: (145/100) *Weight is total of sled+weights on sled

250ft Sandbag Bear Hug Carry (100/70) -into- 5 Rounds 5 Pull-Ups (OR 10 Banded Pull-Ups) 5 Box Jumps Overs (24/20) -into- 250ft Sandbag Bear Hug Carry (100/70) *Sub Farmers Carry (2x50/35) for Rx’d if needed for equipment limitations.

Partner Workout In a 30 minute window: 1200m Row -then- 24 Rounds of Holleyman 4 Wall Balls (20/14) (10/9ft) 2 Handstand Push Ups 1 Power Clean (155/105) -then- Max Bench Press (155/105) *Split ALL work and reps as desired Individual version: In a 20 minute window: 600m Row -then- 12 Rounds of Holleyman 4 Wall Balls

5 Rounds 12 GHD Sit Ups w/6in Riser (OR 20 Alt. Leg V-Up) 6 Handstand Push Ups (OR 12 Seated Dumbbell Strict Press 35/20)

4 sets: AMRAP 2 Minutes 16/12 Calorie Bike Erg (OR 12/9 Calorie Echo Bike) Max Wall Balls (20/14) (10/9ft) OR Dumbbell Hang Clean and Jerks (40/25)) -rest 2 minutes between sets-

4 sets 7 Thrusters (95/65) 1 Rope Climbs (OR 3 Strict Pull Up OR 6 Banded Strict Pull Up) 15/12 Calorie Echo Bike -Rest 3 minutes between sets-

3 rounds: 10/8 Calorie Assault Bike 9 Deadlifts (155/105) 6 Box Jump Overs (24/20) -rest 3 minutes- For time: 18 Box Jump Overs (24/20) 27 Deadlifts (155/105) 28/20 Calorie Assault Bike

3 Rounds 24 Dumbbell Snatches (35/20) 12 Toes to bar (OR 24 Hanging Knee Raises)

3 Sets: AMRAP 3 Minutes: 5 ring complexes (1 toe-to-ring, 1 ring pull up) 25 Air Squats Max Burpees over box (24"/20") in remainder of 3 minutes -rest 1 minute b/t sets-

Close

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Working hours

Monday – Friday:
07:00 – 21:00

Saturday:
07:00 – 16:00

Sunday Closed

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