AMRAP

AMRAP 7 Minutes
20 Wall Walks
20 KB Snatches 53/35lbs
20/17 Calorie Ski
20 KB Snatches 53/35lbs

EMOM

Every 4:00 x 5 Rounds:
300m Run
7 DB Squats @ 50/35lb
4 DB Shoulder to Overhead @ 50/35lb

EMOM

7 rounds
1 min ON / 15 sec OFF
- Cal Machine of choice
- DB Snatch 50/35lbs
- DBall (Sandbag) over shoulder
- Box Jump over 24/20"

For Time

3 SETS for time
2 Rounds:
50 Weighted Double Unders
10 Power Snatch (Singles) 135/95#
(rest 1:1 each set)

For Time

For Time:
4 Rounds
100m Run (as 4x25m shuttle sprint)
10 Burpee over bar
5 Squat Clean and Jerks (135/95)
100m Run (as 4x25m shuttle sprint)
10 Burpee over bar
5 Squat Snatch (135/95)

AMRAP

AMRAP 12
**Buyin 35/28 Cal Bike
8 Dbl DB Snatch
12 DBL DB Thrusters
16 DBL DB Box Step Ups

For Time

For Time:
800 meter Run
30 Deadlift (45/35)
30 Hang Power Clean
20 Press
50 Cal Bike
30 Back Squat (45/35)
30 Barbell Row
30 Alternating Split Jerk
50 Cal Row
30 Reverse Lunge (45/35)
30 Hang Power Snatch
30 Floor Press

For Time

3 Rounds for Time
35 Double-Unders
35 Power Snatches 35/25kg
35/28 calorie Row

AMRAP

AMRAP 25 minutes
100 Calorie Row
80 Toes to Bar
60 Dumbell Snatch 100/70#
40 DB Overhead Squats 100/70#

EMOM

5 Rounds (New round every 4:00)
30/24 Calorie Ski Erg
20 Toes to Bar
10 Power Snatch 165/115

EMOM

10 Rounds (Every 3:00)
20/16 Calorie Row
10 Burpee Over Bar
10 Power Snatch 95/65

For Time

For Time:
3 Rounds
1-2-3-4-5
Squat Snatch
1 Peg Board Climb
(1:1 each round)

For Time

2 Rounds for time:
100 Dumbbell Snatch 70/50#
100 Wall Ball

For Time

For Time:
7 Rounds
20/16 Calorie Echo Bike
15 Dumbell Snatch 70/50#
10 DB Bench Press 70/50#

For Time

For time:
1200m Ski Erg
Then…
10 Rounds
12 DB Snatches 50/35#
4 PHSPUs
12 Air Squats

AMRAP

5 SETS
AMRAP 1:30
15/12 Calorie Echo Bike
Max rep Power Snatch 185/125#
*Rest 1:30 between sets.

For Time

For Time:
50-40-30-20-10 reps
Air Squats
25-20-15-10-5 reps
Dumbell Snatch 75/55#

EMOM

EMOM x 10 Minutes
Power Snatch + Snatch
*Start at 70% of your 1RM Power Snatch and build up in weight every 2 sets

EMOM

4 sets (rest 1:1 OR new set every 6:00)
12-8-4
Dumbell Snatch 80/60#
60-40-20
Weighted DU’s

For Time

0-5:00 complete
3 rounds
8 Power Snatch 95/65#
8 Bar Facing Burpees

5:00-10:00 complete
3 Rounds
6 Power Snatch 135/95#
8 Bar Facing Burpees

10:00-15:00 complete
3 Rounds
4 Power Snatch 155/105#
8 Bar Facing Burpees

15:00-20:00 complete
3 rounds
2 Power Snatch 185/125#
8 Bar Facing Burpees

For Time

For Time:
5 Rounds
20 DB Snatch 75/55
20 Push Ups
20 GHD Sit Ups

For Time

For Time:
100 Calorie Ski Erg
100 Dumbell Snatch 70/50#
100 Strict HSPU
100 Dumbell Snatch 70/50#
100 Calorie Ski Erg

For Time

3 Rounds for time:
8 Burpee Box Jump Overs 24/20
16 DB Snatch 50/35
8 Strict HSPU

AMRAP

AMRAP 20 Minutes
50 Calorie Ski Erg
40 Dumbbell Snatch 100/70
30 GHD Sit Ups (together, same time)
10 Peg Board Climbs

EMOM

10 Sets (1 set every 3 minutes)
15/12 Calorie Row
*Odd Sets: 15 Power Snatches (95/65)
*Even Sets: 15 Burpee Over Rower

For Time

For Time
4 Sets
30 GHD Sit Ups
20 Burpee Box Jump Over (24”/20”)
10 Power Snatches (185/125)
-rest 1:1 b/t sets-

For Time

For Time
5 Rounds
15/12 Echo Bike
3 Squat Snatch (205/145)
-Rest 1:1-
5 Rounds
15/12 Echo Bike
3 Squat Clean (255/185)

For Time

For Time
8 Rounds
60 Double Under
8 Dumbbell Squat Snatch (100/75)

AMRAP

AMRAP 24 Minutes
10 Toes to Bar
10/8 Calorie C2 Machine
8 Toes to Bar
10 Power Snatch 95/70lbs
6 Toes to Bar
Rest :90

For Time

For Time
10 Rounds
9/6 Calorie Assault Bike
12 KB Snatch 60/44lbs*

EMOM

Every 2 Minutes Until failure, 1 Squat Snatch at the following weights:
165/115
175/125
185/135
195/140
205/145
215/150
220/155
225/160
230/165
Continue adding 5lbs until failure

AMRAP

AMRAP 18 Minutes
24 Toes to Bar
10 DB Snatch 70/50lbs
24 Heavy Double Unders
8 Wall Walks
10 DB Snatch 70/50lbs
24 Heavy Double Unders

AMRAP

AMRAP 5 Minutes
15 Power Snatch 75/60lbs
15 Power Snatch 95/70lbs
15 Power Snatch 135/100lbs
AMRAP 165/110lbs
Rest 5:00
AMRAP 5 Minutes
15 Clean and Jerk 95/70lbs
15 Clean and Jerk 135/100lbs
15 Clean and Jerk 165/120lbs
AMRAP 185/130lbs

For Time

For Time
16/12 Calorie AAB
24 KB Snatch* 60/44lbs
16/12 Calorie AAB
24 KB Snatch 60/44lbs
16/12 Calorie AAB
24 KB Snatch 60/44lbs
16/12 Calorie AAB

AMRAP

12min AMRAP
60 Double Unders
20 ALT DB Snatch 22.5/15kg
3 Strict Ring Muscle Ups

For Time

3 Rounds For Time:
6 Power Snatch (135/95)
4 Squat Snatch
100 meter Shuttle Run (10 meters down and back x 5)
Goal: Sub 10 min

For Time

For Time
7 Rounds
7 Power Snatch
7 Thrusters
7 Burpee Over Bar

For Time

For Time
4 Rounds
30 KB Snatch 70/53lbs*
Rest 1:00

EMOM

EMOM 11:00
- 8 Double KB Snatches 53/35lbs

For Time

For Time
60/50 Calorie C2 Machine
20 Hang Power Snatch 115/80lbs
60' Overhead Walking Lunge 115/80lbs
20/16 Muscle Ups
120 Double Unders
20 Bar Facing Burpees

AMRAP

AMRAP 10 Minutes
3-6-9-12. . .
Devils Presses (2x50/2x35)
*10 Box Jump Overs (24/20) (clear the box) after each set of Devils Press
-Rest 5:00-
AMRAP 5 Minutes
3-6-9-12. . .
Burpee Box Jump Overs (24”/20”)
*10 Double Dumbbell Snatches (2x50/2x35) after each set of Box Jump Overs (24/20)

EMOM

12 Sets Every 2:00
500m Bike Erg (Moderate)
3 Squat Snatch
1 Set @95
1 Set @135
1 Set @155
1 Set @185
8 Sets @225

For Time

For Time
45 Cal Row
30 Strict Handstand Push-Up
15 Muscle Up
30 Power Snatch (115/75)

For Time

For time:
20 Burpee Box Jump Overs (24"/20")
25/20 Calorie Row
30 Snatch (95/65)
25/20 Calorie Row
20 Burpee Box Jump Overs (24"/20")

At 10:00 mark

5 Minutes to establish the following complex:
Squat Snatch + Hang Squat Snatch + Overhead Squat
*Score Complex Below

EMOM

3 Rounds (Every 3:00 start new round)
300m Row
9 Squat Snatch 185/125#
*Rest 2 minutes after all 3 rounds.
3 Rounds (Every 3:00 start new round)
300m Row
6 Squat Snatch 205/145#
*Rest 2 minutes after all 3 rounds.
3 Rounds (Every 3:00 start new round)
300m Row
3 Squat Snatch 225/155#

AMRAP

AMRAP 20 Minutes
Run 400m
5 Wall Walks
7 Power Snatches 135/100lbs

For Time

3 rounds for time of:
20 burpees
21 dumbbell snatches
12 dumbbell thrusters

AMRAP

AMRAP 10:00

9 Hang Power Snatch @ 95/65
18 GHD Sit-ups
9 Kipping Handstand Push-ups

For Time

For Time:
50-40-30-20-10 DB Snatch @ 50/35lb
2-4-6-8-10 Wall Walks