Every Minute on the Minute for 15 Rounds
Minute 1: 5 Burpees + 8 KB swings
Minute 2: 5 Burpees + 15 Push Ups
Minute 3: 5 Burpees + 25 Sit Ups
Minute 4: 5 Burpees + Max Cal Bike
Minute 5: Rest
Every Minute on the Minute for 15 Rounds
Minute 1: 5 Burpees + 5 hspus
Minute 2: 5 Burpees + 15 Push Ups
Minute 3: 5 Burpees + 25 Sit Ups
Minute 4: 5 Burpees + Max Cal Bike
Minute 5: Rest
Hearts – Russian wist w/ Plate x 2
Diamonds – DB Lateral Raises
Spades – Wall Balls x 2
Clubs – DB Thrusters
Aces – 15 Cal Bike
Jokers – 30 sec plank and 20 mountain climbers
2×4@60%
2×4@70%
4×2@80%
5 rounds
6 burpee squat clean thruster 50/35
30 DUs
100m Run
8 min EMOM
25 DU or 75 SU
10 – 1 box jump overs
1 – 10 DB thrusters
** complete 150m row on dashes**
8 min. EMOM
2 hang power snatch, below the knee
For time:
10 snatches
15 burpee box jump-overs
20 snatches
15 burpee box jump-overs
30 snatches
15 burpee box jump-overs
40 snatches
15 burpee box jump-overs
50 snatches
15 burpee box jump-overs
M: 50-lb. dumbbell / 24-in. box
F: 35-lb. dumbbell / 20-in. box
Time cap: 20 minutes
1 mile bike
30 min timecap
Buy in of 100 DU or 300 SU
5 rounds of
– 16 alt reverse lunges
– 12 DB push press
– 8 goblet squats
– 4 burpees
– 30 sec plank
Buy out of 30 Cal bike or 1000 row
3×1@65%
3×1@70%
3×1@75%
% based off shoulder press
20 Hand Release Push-ups
20 Push Press, 95/65
20 Pull-ups
40 Goblet Squats, 53/35
Then 2 rounds of
10 db floor bench press 50/35
10 HSPUs
10 C2B
Battle rope
20 Min AMRAP
– 10 Hand Release push ups
– 10 sit ups
– 15 squats
– 15 speed skaters
– 20 CAL row
– 20 knee to chest or knee raises
1 Clean from the floor + 1 Clean from the Hang + 1 Clean from the High Hang(pockets) = 1 Rep
8 min Emom you pick the weight
15 min AMRAP
12 Alt. lunges
6 T2B
3 hang squat cleans
RX 155/105 RX+ 225/155
