AMRAP 4:
Buy-In: 4 Rope Climbs
12 Sumo Deadlift High Pulls (30/19 kg)
12 Box Jumps
Rest 4 Minutes
AMRAP 4:
Buy-In: 3 Rope Climbs
9 Sumo Deadlift High Pulls (40/30 kg)
9 Box Jumps
Rest 4 Minutes
AMRAP 4:
Buy-In: 2 Rope Climbs
6 Sumo Deadlift High Pulls (50/40 kg)
6 Box Jumps
4 Rounds for Time
50 Double Unders
15 Overhead Squats 45/30 kg
15 Burpees to target
TABATA THIS
With a Running Clock in 24 minutes
Tabata Row
Tabata Air Squats
Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
1 minute Rest between each Tabata
DT
5 Rounds For Time
12 Deadlifts (70/45 kg)
9 Hang Power Cleans
6 Push Jerks
Good Times for “DT”
– Beginner: 15-19 minutes
– Intermediate: 10-14 minutes
– Advanced: 6-9 minutes
– Elite: <6 minutes
3 rounds for time of:
500 mtr Row
1 legless Rope Climb
100 Double Unders
1 legless Rope Climb
Workout 19.4
For total time:
3 rounds of:
10 snatches
12 bar-facing burpees
Then, rest 3 minutes before continuing with:
3 rounds of:
10 bar muscle-ups
12 bar-facing burpees
Men snatch 43 kg.
Time cap: 12 minutes
Scaled: Men snatch 30 kg, perform chin-over-bar pull-ups, may step over bar on the burpees Women snatch 20 kg, perform chin-over-bar pull-ups, may step over bar on the burpees
3 rounds for time of:
2 minutes of support on the rings in as few sets as possible (AFSAP).
After each round, perform 2 2/3 bodyweight thrusters and 10 sit-ups for each ring support set — e.g., if it takes 4 sets on the rings, complete 8 2/3 body-weight thrusters and 40 sit-ups before starting the next round.
AMRAP 18
7 Toes to Bar
7 Deadlifts w 2 DB-s 22,5/15 kf
7 Hang Cleans w 2 DB-s 22,5/15 kg
7 Burpees
BENCHMARK DAY
Fight Gone Bad
3 Rounds For Total Reps in 17 minutes
1 minute Wall Ball Shots (9/6 kg)
1 minute Sumo Deadlift High-Pulls (35/25 kg)
1 minute Box Jumps (L/M)
1 minute Push Press (35/25 kg)
1 minute Row (calories)
1 minute Rest
last time performed: 29.04.19
