amrap

Thursday, April 19, 2018

Strength: Clean Grip Deadlift
On the 0:00 – 8 Reps @ 50% of 1RM Clean
On the 1:00 – 7 Reps @ 55% of 1RM Clean
On the 2:00 – 6 Reps @ 60% of 1RM Clean
On the 3:00 – 5 Reps @ 65% of 1RM Clean
On the 4:00 – 4 Rep @ 70% of 1RM Clean
On the 5:00 – Rest
On the 6:00 – 6 Rep @ 75% of 1RM Clean
On the 7:00 – 5 Rep @ 80% of 1RM Clean
On the 8:00 – 4 Rep @ 82% of 1RM Clean
On the 9:00 – 3 Rep @ 85% of 1RM Clean
On the 10:00 – 1 Rep @ 87% of 1RM Clean

Workout: As Many Rounds and Reps as Possible in 4 Minutes of:
15 Calorie Airdyne
15 Clean Grip Deadlift (115/80)
Rest 2 Minutes
As Many Rounds and Reps as Possible in 3 Minutes of:
12 Calorie Airdyne
12 Clean Grip Deadlift (135/95)
Rest 1:30 Minutes
As Many Rounds and Reps as Possible in 2 Minutes of:
9 Calorie Airdyne
9 Clean Grip Deadlift (155/105)

Monday, April 16, 2018

Strength: Push Jerk
Every Minute on The Minute for 10 Minutes
Set 1 to 3 – 5 Reps @ 50% of 1RM
Set 4 to 6 – 4 Reps @ 60% of 1RM
Set 7 to 9 – 2 Reps @ 70% of 1RM
Set 10 – 1 Rep @ 75% of 1RM

Workout: As Many Rounds and Reps as Possible in 15 Minutes of:
90 Double-Unders (100 Singles)
70 Calorie Row or 140 Cal Bike Erg
50 Burpees Over Bar
30 Power Cleans (RX+ 135,95) (RX 115,85)

Wednesday, April 11, 2018

Workout: As Many Reps as Possible in 5 Minutes of:
21 Back Squats (135,95)
15 Back Squats (185,135)
9 Back Squats (225,155)
Time Remaining, Max Back Squats (275,185)
Rest 2:00
As Many Reps as Possible in 5 Minutes of:
21 Push Press (115,80)
15 Push Press (135,95)
9 Push Press (155,105)
Time Remaining, Max Push Press (185,125)
Rest 2:00
As Many Reps as Possible in 5 Minutes of:
21 Hang Power Snatches (75,55)
15 Hang Power Snatches (95,65)
9 Hang Power Snatches (115,85)
Time Remaining, Max Hang Power Snatches (135,95)

Monday, April 9, 2018

Strength: Every Minute On The Minute for 10 Minutes for 10 Minutes:
Clean Deadlift with Shrug + Hang Squat Clean + Front Squat + Push Jerk (Light, Focus on Form)

Workout: As Many Rounds and Reps as Possible in 5:00 of
Max Burpee Box Jump Overs (24″,20″)
Rest 3:00
As Many Rounds and Reps as Possible in 4:00 of
Max 10 Meter Shuttles
(every 10 meters counts as 1 repetition)
Rest 2:00
As Many Rounds and Reps as Possible in 3:00 of
Max Power Cleans (155,105)
Rest 1:30
Part 4 As Many Rounds and Reps as Possible in 2:00 of
Wallballs (20,14)
Rest 1:00
As Many Rounds and Reps as Possible in 1:00 of
Pull-Ups

Friday, April 6, 2018

Workout:Partner WOD
As Many Rounds and Reps as Possible in 15 minutes of:
2 Bar Muscle Ups
12/8 Cal on Rower
8 Back Squat from Rack RX+(225,170) RX(205,155)

Rest 5 Minutes

As Many Rounds and Reps as Possible 10 minutes of:
1 Rope Climb
15 Power Snatch (75,55)

Rest 5 Minutes

As Many Rounds and Reps as Possible 5 minutes of:
21 Double-unders
5 Bar Facing Burpees
3 Deadlifts RX+(315,205) RX(225,175)
One Athlete will Complete a Round and then Switch

Thursday, April 5, 2018

Skill: 6 Sets
:30 of Overhead Plate Hold (45,25)
:30 of Double Unders
:30 Rest

Workout: As Many Rounds and Reps as Possible in 20 Minutes of:
Buy In: 40 Unbroken Med Ball Cleans (20,14)
Then in Remaining Time AMRAP of
1000 Meter Bike Erg (D4)
10 Burpee Box Jumps (24,20)
10 Power Cleans RX+(155,105) (135/95)

Wednesday, March 21, 2018

Skill: 5-3-1 not for time: Rope Climbs
20/16 Calorie Airdyne in between each set

Workout: As Many Rounds and Reps as Possible in 8 Minutes of:
Ladder Style Climbing by 3’s
Thrusters (95/65)
Chest To Bar Pull-ups
Then, 8 minutes to establish a 1RM Snatch