Livin’ on a Prayer
2 sets: AMRAP 4 Minutes 8/6 Calorie Bike Erg (OR 8/6 Calorie Air Bike) 4 Burpees Box Jump Overs (24/20) (OR 6 Burpee to 8ft target) -rest 2 minutes- AMRAP 4 Minutes 8/6 Calorie Row 4 Dumbbell Box Step Overs (50/35) (24/20) -rest 2 minutes b/t sets- *Work to
For Time: 25 Burpees to 6 inch Target 1000m Row 1000m Run
AFC Richmond
5 sets 8 Dumbbell Bench Press (2x35/20) 2 Strict Chin Ups (OR 4 Ring Rows) 6/4 Calorie Ski (OR Row) 2 Strict Ring Dips (OR 4 Box Dip) 8 Dumbbell Bent Over Row (2x35/20) -rest 1:00 b/t sets-
NSYNC
2 Person Teams (Chose one of the following options to do): For Time: 50-40-30-20-10 Bench Press (95/65) 20-16-12-8-4 Chin Ups (OR 2x Banded Chin Up) -OR- For Time: 50-40-30-20-10 Strict Press (65/45) 10-8-6-4-2 Ring Rows *Split reps as desired
AMRAP 8 minutes 1-2-3-4… Wall Walks 4-6-8-10-12… Toes to Bar (OR Hanging Knee Raise) -rest 5 minutes- For Time “Erase your reps” (start where you left off and go in reverse)
Michelangelo
AMRAP 8 Minutes 6 GHD Sit Ups w/6in Riser (OR 9 Abmat Sit Up) 8 Box Jump/Step Down (24/20) 10 Dumbbell Power Snatch (35/20) -rest 4 minutes- AMRAP 8 Minutes 1 Rope Climbs (OR 3 Modified Rope Climb) 8 Dumbbell Walking Lunge (35/20) 8/6 Calorie Echo Bike *Aim for
Spades
2 Sets: 3 Rounds 6 Thrusters (65/45) (OR 10 at 45/35) 6 GHD SIt Ups w/6in Riser (OR Abmat Sit Up) 18 Crossover Single Unders (OR 36 Single Under) -rest 3 minutes b/t sets-
3 Sets: (1 set every 8 minutes) 200m Run (Together) Partner 1: 8 Dumbbell Box Step Overs (2x35/20) (24"/20") Partner 2: 12 GHD Sit Ups w/6in Riser (OR 18 Abmat Sit Up) *Both working at the same time and complete each movement 200m Run (Together) Individual
Honey BBQ
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
For time: 15-12-9 Echo Bike Calories Thrusters Round 1: 15 @ (65/45) Round 2: 12 @ (75/55) Round 3: 9 @ (95/65) -Then- 66-foot overhead walking lunge (95/65)
Version of Alpaca Redux
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
Galaga
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.