“JACKIE”
For Time
1,000 Meter Row
50 Thrusters (20/15 kg bar)
30 Pull-Ups
Good Times for “Jackie”
– Beginner: 10-12 minutes
– Intermediate: 7-9 minutes
– Advanced: 6-7 minutes
– Elite: <6 minutes
4 Rounds for Time
30 Box Jumps
20 DB Snatches alternating Hands from Ground 22,5/15 kg
10 Burpees
Back squat 5-5-3-3-3-1-1-1-1 reps
AMRAP 20
30 Mtr. Walking Lunges
15 Toes to Bar
40 Mtr. DB OVH Carry L Hand 22,5/15 kg
40 Mtr DB OVH Carry R Hand 22,5/15 kg
400 Mtr Run
The Chief
Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (60/40 kg)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed.
Good Scores for “The Chief”
– Beginner: 11-15 rounds
– Intermediate: 16-21 rounds
– Advanced: 22-27 rounds
– Elite: 28-31 rounds
Laupäev algab kell 10.00 boxis!
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push jerk 5-5-5-5-5 reps
7 rounds for time of:
Lunge 7 Mtr. in as few steps as possible (AFSAP).
After each round, perform 5 seconds of L-sit and 10 double-unders for each step taken — e.g., if it takes 6 lunge steps, L-sit for 30 seconds and complete 60 double-unders before starting the next round.
Nancy
5 Rounds For Time
400 meter Run
15 Overhead Squats (43/30 kg)
Good Times for “Nancy”
– Beginner: 17-19 minutes
– Intermediate: 13-16 minutes
– Advanced: 11-12 minutes
– Elite: 8-10 minutes