Category Archives: amrap

Thursday the 19th

I.
3 Rounds (NFT)
7 Jumping Squats
100m Jog
:40 Front Rack Hold

II.
Back Squat
Work up to a heavy single around 90%
Then
5×3 @ 80%

III.
Squat Clean
Warm Up
4×2 @ 60-70%
w/ pause at knee
drop and reset

Then
7×1 @ 80-90%

IV.
3 x AMRAP (4)
7 Overhead Squats 115/85#
21 Double Unders
Rest 2:00 in between AMRAPs

V. Please choose ONE of the following based on weaknesses.

A.
4 Rounds
Ski 700m/Row 800m/Bike 1400m
Rest 2:00

B.
Sled Push
AHAP
100′ x 4

VI.
3 Rounds (NFT)
10 Hurdlers
10 Dislocates
10 Scorpions

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Filed under 3 Rounds, accessory work, amrap, crossfit, fitness, Olympic Weightlifting, Power Lifting, strength & conditioning, WOD

Wednesday the 18th

I.
3 Rounds (NFT)
:40 HS Hold
15 Calorie Row
15 GHRs

II.
2 Rounds
400m Sand Bag Carry (120/80#)

III.
AMRAP (17)
Row 250m
15 Power Snatch 75/55#
2 Legless Rope Climbs/6 L-Pull-ups

IV.
4 Rounds
200m Run
14 Kipping Handstand Push-Ups
Rest :90

V. Please choose ONE of the following based on weaknesses.

A.
5 Rounds
8 Deadlifts 315/225lbs
80′ Handstand Walk
8 Bar Muscle Ups
Rest :90

B.
Wall Sit
10 Rounds
:40 on :20 off

VI.
3 Rounds (NFT)
5 Strict T2B
6 Russian Dips
:40 Plank

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Friday

I.
3 Rounds (NFT)
8 Kettlebell Taters 35/25#
Run 100m
:25 Goblet Squat Hold

II.
Find a 1RM Front Squat

III.
3 Rounds
50m Farmer’s Carry (pair 70/50#)
Run 200m

IV.
3 x AMRAP (3)
15 Wallballs (30/20#)
15 Toes to Bar
Max Rep Dumbbell Snatch in remaining time 70/50#
Rest :60 in between AMRAPs
Score is total DB Snatches

V.
3 Rounds (NFT)
14 V-ups
10 Around the Worlds
45s Plank Hold

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Wednesday the 11th

I.

3 Rounds (NFT)
10 Jump Squats
7 Calorie Row
10 Hip Extensions

II.
Find a 3RM Back Squat

III.
AMRAP (9)
Climb the Ladder
8 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
12 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
16 Alt. Sandbag Over Shoulder 80/60#
8 Calorie Row
Etc.

IV.
30 Calories on Bike/ 300m run
12 Muscle Ups
20 Calories on Bike/200m Run
9 Muscle Ups
10 Calories on Bike/100m Run
6 Muscle Ups

V.
3 Rounds (NFT)
10 Light Good Mornings
10 Hurdlers
10 Dislocates

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Friday the 6th

I.
3 Rounds
10 Dumbbell Push Press
10 Box Step Ups
45s Plank

II.
Find a 1RM Strict Press

III.
AMRAP (14)
50′ Dumbbell Front Rack Walking Lunge Steps 50/35s
5 L Pull-ups
10 Calorie row

IV.
Run 7k

V.
3 Rounds (NFT)
30s Superman Hold
14 Front raises
14 GHD Sit-ups

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Filed under 3 Rounds, accessory work, amrap, crossfit, endurance, fitness, strength & conditioning, WOD