Knowledge Bombs

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Devil of Ramadi V2 (Time)

4 Rounds (with a Partner) for Time

A) 8 Man Makers (2×50/35 lb) / B) Plank Hold

A) 20 Deadlifts (275/205 lb) / B) Wall Sit

A) 24 One-Arm Dumbbell Thrusters (50/30 lb) / B) Scissor Kicks

Cash out:

A) 500 Double-Unders / B) Row
*Partner A starts with Man Makers while Partner B holds a plank.

**Then (A) moves on to Deadlifts while partner B Wall Sits.

***Partner A can only work once partner B has started.

****Break up the work between the two of you as you desire.

Romeo (Time)

For Time:

50 Hand Release Push-ups

1 Mile Run

50 Hand Release Push-ups

Ides of March (No Measure)

EMOM in 24 minutes:

Part A: 10 Bench Presses (185/135)

Part B: 10 Front Squats (185/135)

Part C: 15 GHD Sit-Ups

Part D: 10 Cal Assault Bike

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Warm-up 2 (No Measure)

2 Rounds:

10m High knee jog

10m Ass kick jog

10m backward jog

10m Fast Jog

**then with a light KB**

15 Goblet Squat

10 Single Arm KB Swing (5 each)

15 SDLHP

10 Single Arm KB Should Press (5 each)

Gymnastics Conditioning

3 Rounds (not for time)

15 cal assault bike

10m HS walk

30 second ring dip hold (Bottom)

30 second ring dip hold (Top)

Attila the Hun (Time)

2 rounds for time

1k Row

75 Air Squat

50 Deadlift 95/65
Rx+ = 115/80

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Warm-up

300m Run

Then 2 rounds

5 Burpee Pull ups

10 Good Morning 45/35

10 Barbell Front Squats 45/35

10 Strict shoulder Press 45/35

Clean and Jerk (12 x 1)

**12 Minute EMOM, 1 rep per minute.

*It’s Been a while since we’ve done these so this is to get familiar with the movement, no one is setting a PR today.

Genghis Khan (Time)

For Time:

15 Clean and Jerk 135/95

15 Muscle Ups

50 Wall Balls 20/14

15 Muscle Ups

15 Clean and Jerk 135/95
*MU modification– 2 Chest 2 Bar + 1 Ring Dip

Body-Armor

3 sets

15 GHD Hip extensions

10 bent over barbell row 95/65

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Warm-up (No Measure)

run 200m

then 2 rounds of:

-20 singles

-10 PVC good mornings

-5 air squats

Metabolic Conditioning

Bike/Row/Ski Intervals

4 rounds

:45/:15 = easy / rest

:30/:30 = Moderate / rest

:15/:45 = 100% / rest

**Easy is considered a recovery or slower pace

**Moderate is slightly to well above your average pace during a workout

**100% is self explanatory, do not hold back

Leonidas (AMRAP – Rounds and Reps)

Leonidas

25 minute AMRAP

40 Double Unders

20 KB SDLHP 1.5/1p

20 Alt. single leg Toe to Bar

400m Run
**Rx+ = 2/1.5p

Body-Armor

100 Windshield Wipers 115/80

https://www.youtube.com/watch?v=DhT2KCx1eMM

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Warm-up

Row or Ski 500m, or Bike 800m

Then 2 rounds

5 Burpees

5/3 strict pull-ups

10 walking Lunge

20 banded upright rows

Back Squat (7×5)

**7×5 70%

**14 minute cap, go as you need

Napoleon (5 Rounds for reps)

2 minute AMRAP

5 Thrusters 95/65

7 Burpees over bar

Pull-ups with remaining time

rest 1 minute

repeat 4 more times
**Rx+ = 135/95 & Chest to bar

**Track each round of Pull-ups

Body-Armor

4 rounds

12 Reverse V-up

12 KB Single Leg DL 53/35

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Legabor Retriever (Time)

8 rounds

10 Wall Balls (20/14)

100m Run

10 GHD

100m Run

4 rounds

20m Walking Lunge

200m Run

20 Grade School Sit-ups

200m Run

2 rounds

40 Air Squats

400m Run

40 Russian Twists

400m Run

RX+ = Vested

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Warm-up

Coaches Choice

Metcon (AMRAP – Rounds and Reps)

New Year’s Eve 2016

AMRAP – 20 minutes

16 Hand Release Push-Ups

16 Deadlifts (155/105)

16 Ball Slams (50/30)

16 Box Jumps (24/20)

Partner A performs 400m run while Partner B completes as many reps as possible, then they switch. Partner B continues where Partner A left off.