6 Minute AMRAP
Warmup A. Handstand walk length of mats. B. 3 rounds 10 KB swings, 10 box jumps. Post your scores to the Whiteboard. Strength Cleans 10×1 add 5 lbs. Post your scores to the Whiteboard.
For Time
Warmup Warmup A. Reverse hypers 3×10 B. 3 rounds 20 calories row, 10 empty bar thrusters. Post your scores to the Whiteboard. Strength Back squat 3×5 80–85% add 5 lbs. Post your scores to
4 rounds for max reps
Warmup Warmup A. 2 minute jump rope B. 3 rounds 20 calorie row 10 OHS Post your scores to the Whiteboard. Strength Front Squat 3×5 80-85% Post your scores to the Whiteboard. Workout of
Annie
Strength Deadlift 1×5 +10 Post your scores to the Whiteboard. Workout of the Day “Annie” 50-40-30-20-10 reps for time of: Double-unders Sit-ups Post your scores to the Whiteboard.
15 minute AMRAP
Warmup 30 jumping jacks, 30 seal jumps, 10 air squats, 10 push ups, 10 sit ups, 10 fire hydrants each leg Post your scores to the Whiteboard. Strength Bench press 3×5 80-85% add 5
20 minute AMRAP
Warmup A. Hip extensions 4×10, B. 3 rounds 10 hang squat cleans, 5 kipping HSPUs. Post your scores to the Whiteboard. Strength Power Clean 10×1 add 5 lbs. Post your scores to the Whiteboard.
AMRAP 3 minutes
Warmup Jump rope 2 minutes. Slow 8 minute AMRAP 20 calorie row, 10 OHS barbell only, 10 ghd sit ups. Post your scores to the Whiteboard. Strength Back squat 3×5 80-85% Post your scores
Sprint/Pull Ups
Workout of the Day Complete on the minute: 100 yd Sprint *Complete one 100 yd Sprint on the minute for 10 minutes. then… Complete for time: 100 Pull Ups Post slowest sprint and Pull