Tag Archives: amrap

Monday the 14th

(Assessment Day 5 of 10)

I.
3 Rounds (NFT)
7 Empty Bar Thrusters
100m Run
30s Plank

II.
Find 1RM Jerk from Rack

III.
AMRAP (7)
9 Thruster 105/75#
9 Pull-ups

IV.
Shuttle Sprints
0 yards to 10 yards
10 yards to 0 yards
0 yards to 20 yards
20 yards to 0 yards
0 yards to 30 yards
30 yards to 0 yards
4 Attempts to find fastest time
Rest as needed between efforts.

V.
3 Rounds
Strict Ring Dips
1-2-3-4-etc
Complete 1 Strict Ring Dips
Rest :30
Complete 2 Strict Ring Dips
Rest :30
Continue on until a set is failed
Rest 3:00 in between Rounds

VI. 3 Rounds (NFT)
ME Farmer’s Carry (pair 70/50#)
DB Rows
30 UB Single-unders (alt. feet)

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Friday the 11th

I.
3 Rounds (NFT)
7 BB OHS
7 Box Jumps
10 Cal Bike
II.
Snatch Pyramid
10 Snatch 155/115#
8 Snatch 175/125
6 Snatch 195/135
4 Snatch 215/145
2 Snatch 235/155
11 Minute Cap
III.
16.3
AMRAP (7)
10 Power Snatch 75/55#
3 Bar Muscle Ups
IV.
80 Bar Facing Burpees
V.
3 Rounds (NFT)
ME Overhead Sandbag Hold (80/50#)
10 Band Dislocates
10 GHRs

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Friday the 4th

I.
Snatch Warm-up
 
II.
1RM Snatch Complex
Power Snatch + Squat Snatch + Hang Squat Snatch
 
III.
AMRAP (10)
Climb the Ladder
5 Wallballs 30/20/14#
5 Box Jump Overs 24/20″
10/10, 15/15, etc.
 
IV.
3 Rounds
Run 400m
15 Strict HSPU
Rest :60
 
V.
3 Rounds (NFT)
10 Hurdlers
30s Superman Hold
10 GHD Sit-ups

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Wednesday the 2nd

I.
3 Rounds (NFT)
35s Front Rack Hold
7 Tall Jerks
7 Squat Jumps
 
II.
Find 1RM Clean Complex
Clean + Front Squat + Jerk
 
III.
1k Sandbag Carry
80/50#
 
IV.
AMRAP (5)
ME Calories on Rower
Rest 2:00
AMRAP (5)
ME Ring Muscle Ups
 
V.
3 Rounds (NFT)
10 Lateral Raises
60s OH Plate Hold
100m Jog

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Wednesday the 18th

I.
3 Rounds (NFT)
10 Hip Circle Squats
10 Banded Good Mornings
35s Weighted Plank

II.
Box Squat
10×2 @ 55-75%

III.
AMRAP (12)
7 Push Press 165/115#
14 Box Jump Overs 24/20″
14 Calorie Row

IV.
3 Rounds
Run 1 Mile
Rest 4:00

V.
3 Rounds (NFT)
2:00 Muscle-up Work/MU Progression Work
10 Lateral Raises
14 GHD Hip Extensions

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Filed under 3 Rounds, accessory work, amrap, crossfit government island, endurance, Power Lifting, strength & conditioning, WOD