“Dirty 30” 30 Box Jumps 30 C2B Pull-ups 30 KB Swings 30 Front Squats 30 Toes-to-Bar 30 Push Press 30 Deadlifts 30 Wallballs (20/14) 30 Burpees 30 Double-unders Rx – Box Jumps (24/20), KBS (53/35), BB (115/80) L1 – Box Jumps\Steps (24/20), KBS (40/20), BB (35% 1RM FS) L2 – Coaches Choice
“The Chief” 5 Rounds: AMRAP 3: 3 Power Cleans 6 Push-ups 9 Air Squats Rx – (135/95) L1 – (115/75) L2 – (Coaches Choice) – 45% of 1RM Max Clean
Teams of 2: EMOM 20, Alternating Each Movement: 15/12 Calorie Row 30 Double-unders 15/12 Calorie Row 15 Abmat Sit-Ups Sub Double – Taps as needed for DU’s. Ensure proper pace and maintenance of intensity. For Calorie scale, suspend rowing at :50 seconds and work to hold that Cal count for the EMOM.
Teams of 3: AMRAP 25: 100 Calorie Row 50 Thrusters (95/65) 100 Calorie Row 50 Thrusters (135/95) 100 Calorie Row 50 Thrusters (155/105) 100 Calorie Row Max Thrusters (185/135) Teams may break up the reps however they choose. Weights are based on 35%,50% and 55% of 1 RM Thruster.
AMRAP 15: 12 Box Jumps 9 Power Snatch 6 Bar Muscle-ups Rx – BJ (30/24), BB (115/80), Bar MU L1 – BJ (24/20), BB (95\65), MU Progression L2 – Coaches Choice
5 Rounds: 7 Deadlifts 25 Air Squats 7 Strict Handstand Push-ups Rx – BB (275/185),Strict HSPU L1 – BB (55% 1RM Deadlift),Strict HSPU OR Pike HSPU L2 – Coaches Choice
A. Hammer Curls & Narrow Dumbbell Bench Press & Bench Press 2 Sets with rest as needed in between B.Sled Drags & ME Wall Balls 2 sets to muscle failure. Max 3 minutes rest between sets C.400m Forearm Carry Hammer Curls Go to failure. Find a weight that you can do for at least 12 reps.
AMRAP 3: 3 Power Cleans, 3 Front Squats, 3 Push Jerks Rest 3:00 AMRAP 3: 3 Power Cleans, 3 Front Squats, 3 Push Jerks Rest 3:00 AMRAP 3: 3 Power Cleans, 3 Front Squats, 3 Push Jerks Rx – 1(135/95),2(155/105),3(185/135) L1 – 1(115/75),2(135/95),3(155/105) L2 – Coaches Choice
4RFT: 21 Wallballs 18 Hang DB Power Snatches 15 Burpees Over the DB 12 C2B Rx – WB (20/14),DB (40/20), C2B L1 – WB (20/14),DB (40/20), PU L2 – Coaches Choice
Teams of 2 must complete the following: 20 minute amrap 50 Cal Row (shared) 40 Bent Rows (115/80) (Shared) 30 Weighted Situps (20/14) (Shared) 20 wall balls, (20/14)(shared) 10 Push-Ups **break it up anyway you want to…