AMRAP 15  (Teams of 3)
  • 50 Box Jump Overs (20 inches)
  • 50 Burpee Over the Bar
  • 50 Front Squats (135/95)

-Rest 5 Minutes-

Then Repeat AMRAP 15
 
 









AMRAP 15
  • 30 Jumping Lunges
  • 30 Kettlebell Swings (53/35)
  • 30 Push-Ups

 
 






Workout 15.1

Complete as many rounds as possible in 9 minutes of:
  • 15 toes-to-bars
  • 115-lb. deadlifts, 10 reps
  • 115-lb. snatches, 5 reps

Workout 15.1a
  • 6 minutes to find 1-rep-max clean and jerk

Perform both workouts on a 15-minute clock, start Workout 15.1a immediately after finishing 15.1.

 
 


170/120 bench press 13 reps

Then AMRAP 20:
  • 7 chest-to-bar pull-ups
  • 77 double-unders
  • 170/120 lb. squat clean thrusters, 2 reps
  • 28 sit-ups
 
 
 
 



3 Rounds: partners alternating with 1 min turns at each station:
  • Wall Ball, 20/14 lbs, 10 ft
  • Sumo Deadlift High Pull, 75/55 lbs
  • Box Jump, 20 in
  • Push Press, 75/55 lbs
  • Double Unders

 
 




Find 1RM in the following:
  • Hang Power Snatch
  • Snatch Balance
  • Snatch
 
 







100 V Ups 
Each time you break or rest, perform 3 Burpees

Prescription: 
  • Lie on ground and start in hollow body position
  • With legs straight and together, bring them up and towards your torso
  • While raising your legs, reach for the toes with your hands
  • Finish in a pike position with your hands and feet meeting at hip level, then return to hollow body position
 
 

There is so much more to our methods than the simple posts. Take us up on a Free Trial and see how you, and our trainers, measure up.

Shoulder Press 2-2-2-2-2-2-2-2-2-2

5 Rounds:
AMRAP 2 (resting 1 min. between rounds)
  • 3 toes to bar
  • 3 overhead squats

 
 








Skill: One legged box jumps

Work up to the highest box that you can do 5 box jumps  under 30 seconds.

7 Rounds (rest 1 min between rounds)

AMRAP 2
  • 5 KB Swings 55/35
  • 5 Box Jumps 24/20