Greatness From Small Beginnings
1-2-3-4-5-6-7-8-9-10 Dumbbell Front squat Burpee box jump over 1 Minute AMRAP Rest 2 minutes 2 Minute AMRAP Rest 3 minutes 3 Minute AMRAP Rest 4 minutes Finally, For Time. Men: 50lb. Dumbbells, 24″ box Women: 35lb. Dumbbells, 20″ box
12 Minute AMRAP: 6 Devil presses 18 Wall balls 50 Double unders Men: 50lb. dumbbells, 20lb. ball to 10′ Women: 35lb. DBs, 14lb. ball to 9′
EMOM until failure 5 pull-ups + 2 wall ball Add 2 wall balls every minute on the minute until athlete can no longer complete wall balls within the minute. Score is rounds completed plus total reps (pull-ups + wall balls) Read More …
AMRAP x15 10 front rack back step lunges, alt. 25 double unders 10 kettlebell swings 25 double unders Men: 95lb. barbell, 70lb. KB Women: 65lb. barbell, 53lb. KB
Complete as many rounds as possible in 15 minutes of: 400-m run 10 back squats Men: bodyweight Women: 70% BW rest 3 minutes For time: 150 double unders 75 alternating jumping lunges
“Cindy” compare to May 3, 2019 20 minute AMRAP: 5 pull-ups 10 push-ups 15 air squats or “Mary” compare to September 5, 2017 20 minute AMRAP: 5 handstand push-ups 10 single-leg squats, alternating 15 pull-ups
9 minute AMRAP: 5 Deadlift 4 Hang power clean 3 Push jerk 60 Double unders ♀ 105 lb. ♂ 155 lb. Finisher: 30 cal sprint on rower
12 Minute AMRAP: 30 double unders 2 HSPU (+2) 10 toes to bar For the first round, athletes complete 30 double unders, 2 HSPU and 10 toes to bar. For every consecutive round after that, the HSPU reps increase by Read More …
12 Minute Cap: 600m. run 150 wall balls (Karen) AMRAP double unders Men: 20lb. ball to 10′ Women: 14lb. ball to 9′
3 minute AMRAP: Burpees to a plate 1 minute rest 3 minute AMRAP: Alternating jumping lunges 1 minute rest: 3 minute AMRAP: Calories on rower 1 minute rest: For time: 800m. run