Teams of 2 must complete the following with running clock for 35 minutes: Minute 0:00 -10:00 Build to a Heavy Front squat for both people w/ perfect form Minute 10:00 – 15:00 AMRAP Cal Row (switching whenever you want to) Minute 15:00 -25:00 ~amrap the following: (alternating each round) 8 sit ups 6 kb thrusters
5 RFT: 10 Power Cleans 15 Strict HSPU Rx – DB (155/105),HSPU L1 – DB (115/75),HSPU/PIKE HSPU L2 – Coaches Choice
AMRAP 22: 22 MedBall Cleans 22 DB Snatches 22 Box Jumps 22 Push Press 22 Calorie Row Rx – MB (20/14),DB (40/20),BJ (24/20) L1 – MB (20/14),DB (30/10),BJ\Steps (24/20) L2 – Coaches Choice
EMOMx15 1:Bicep Curls+Rear Delt Raises (5+5) 2:Max Cal Row 3:Diamond Pushups+DB Rows (5+5) 4:Max Cal Row 5:Max Farmers Hold
World Diabetes Day Workout Provided by Daniel Chapman Awareness Workout Provided by member Daniel Chapman 11 Front Squats 14 Power Cleans 19 Burpees 21 Pull-Ups 109 Wallballs (20,14) 21 Pull-Ups 19 Burpees 14 Power Cleans 11 Front Squats Rx – BB (155,105) WB (20,14) L1 – BB (95,65) WB (20,14) L2 – Coaches Choice
“Nasty Girls with Dumbells” 3 Rounds: 50 Air Squats 7 Muscle-ups 10 DB Hang Power Cleans Rx – DB (50\35)\MU L1 – DB (40\20)\7 MU Trans + 7 C2B L2 – Coaches Choice
For Time: 21 DB Snatches 21 Toes-to-Bar 400m Run 15 DB Snatches 15 Toes-to-Bar 400m Run 9 DB Snatches 9 Toes-to-Bar 400m Run Rx – DB(50\35),TTB L1 – DB (40\20),TTB\V-Ups,200m L2 – Coaches Choice
20 Minute Partner AMRAP 3 calories on rower 3 burpee box jump overs 3 KB swings 3 Goblet lunges/leg 6/6/6/6 9/9/9/9 12/12/12/12 etc… P1 does 3 cal on Rower, then P2 does 3 cal on aB, P1 does 3 BBJO or Stepovers, then P2, P1 does 3 DB HPC, then P2, P1 does DB front
AMRAP 15: 60 Double-unders 30 Wallballs 15 Deadlifts Rx – DU’s,WB(20/14),DL (245/165) L1 – DU’s\DT’s\WB(20/14),DL (205/125) L2 – Coaches Choice
“Big Clean Complex” 6 Sets: High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Press High Hang Squat Clean – Hang Squat Clean – Squat Clean – Push Jerk High Hang Squat Clean – Hang Squat Clean – Squat Clean – Split Jerk