1x 5 @ 75%
1x 3 @ 85%
1x 1+ @ 95%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .75 for your weight of the first set.)
When you get to your last set, it is1+ reps. This means you will do your max reps and try to hit more than 1.
Score your weight for your last set and change the reps you hit on the last set, if needed.
1x 5 @ 75%
1x 3 @ 85%
1x 1+ @ 95%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .75 for your weight of the first set.)
When you get to your last set, it is1+ reps. This means you will do your max reps and try to hit more than 1.
Score your weight for your last set and change the reps you hit on the last set, if needed.
1x 5 @ 75%
1x 3 @ 85%
1x 1+ @ 95%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .75 for your weight of the first set.)
When you get to your last set, it is1+ reps. This means you will do your max reps and try to hit more than 1.
Score your weight for your last set and change the reps you hit on the last set, if needed.
2 Minute Bike
10 Banded Pass Throughs
10 Banded Pull aparts
then
3 sets:
5 Push Press
50m Run
10 Wallballs
*build in weight for push press
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
When you get to your last set, it is 3+ reps. This means you will do your max reps and try to hit more than 3.
Score your weight for your last set and adjust how many reps you hit on the last set if needed.
24 Minute Clock-
Every 2 Minutes:
0-2: 24/20 Cal Bike
2-4: 300m Run
4-6: Max Wall Walks
6-8: 20 Abmat Sit-ups+ 20 Wallballs 20/14
*Once work is complete, rest until the next 2 minutes. Some rounds will be faster than others.
Rx+= GHDs, Max Distance HS Walks
500m Row
then
:20/:10 for 9 sets
-Mountain Climbers
-Box Jumps
-Deadlift
*Build in weight for DL
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
When you get to your last set, it is 3+ reps. This means you will do your max reps and try to hit more than 3.
Score your weight for your last set and adjust how many reps you hit on the last set if needed.
18 Minute AMRAP:
20 Single Arm Devils Press 50/35
30/20 Cal Row
40 DB Box Step Up 24/20″ (1 DB held anyway)
50/40 Cal Row
60 Box Jump Overs 24/20″
70/60 Cal Row
Rx+= 2 DBs for Devils Press and Box Step Ups 50s/35s
2 Minute Bike
then
2 sets
10 Lu Raises
10 Pushups
1 Wall Walk
then
with an empty barbell
5 Hang High Pulls
5 Hang Power Snatch
5 Behind the neck press
*build in weight for snatches
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
When you get to your last set, it is 3+ reps. This means you will do your max reps and try to hit more than 3.
Score your weight for your last set and adjust how many reps you hit on the last set if needed.
12 Minute AMRAP:
1 Rope Climb
3 Power Cleans 135/95
5 HSPU
Rx+=185/135, Wall Facing HSPU
400m Run
then
3 rounds-
9 Burpees
7 Sumo Squats
5 Back Squats (Build in weight)
1×3 @ 70%
1×3 @ 80%
1×3+ @ 90%
**Use 90% of 1RM for percentages (ex. if you lift 100, use 90 x .65 for your weight of the first set.)
When you get to your last set, it is 3+ reps. This means you will do your max reps and try to hit more than 3.
Score your weight for your last set and adjust how many reps you hit on the last set if needed.
For Time:
30 Front Squats 95/65
15 Lateral Burpees over bar
20 Thrusters
15 Lateral Burpees over bar
10 Hang Clusters
15 Lateral Burpees over bar
Rx+= 95/65, 115/85, 135/95
