Tuesday 5.18.2021

600m Run
100 Double Unders
1,500m Row
100 Double Unders
600m Run

Comp & Sport: As Written
Fitness: 200 Single Under
Run Sub 50/35 Cal Assault Bike

Scoring: Time

Sunday 5.16.21

3 Rounds:
800m Run
50 Sit Ups
200m Front Rack Carry
(95/65)

Scoring: Time

Saturday 5.15.21

5 Rounds:
In 3 Minutes:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
then AMRAP
Bar Facing Burpees

Rest 2 minutes

Scoring: Reps

Friday 5.14.21

Overhead Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Scoring: Load

Athletes Notes

These will be 1 Pausing OHS + 4 OHS


Front Squat for load:
#1: 5 reps
#2: 5 reps
#3: 5 reps
#4: 5 reps
#5: 5 reps

Scoring: Load

Athletes Notes

If you choose front squats, these will be 1 Pausing front Squat + 4 Front Squats


15 minute AMRAP:
50 Double Unders
35/25 Calorie Row
20 Overhead Squats
15 Pull Ups
RX: (95/65)
COMP: Chest 2 Bar Pull Ups

Scoring: Rounds + Reps


15 minute AMRAP:
50 Double Unders
35/25 Calorie Row
20 Front Squats
15 Pull Ups
RX: (115/85)
COMP: Chest 2 Bar Pull Ups

Scoring: Rounds + Reps

Thursday 5.13.21

4 Rounds:
500m Row
20 Push Ups
20 Back Racked Reverse Lunges
RX: (135/95)

Scoring: Time

Wednesday 5.12.21

15 minute AMRAP
7 Power Snatches
14 Box Jump Overs
RX (115/85) (24/20)

Scoring: Rounds + Reps

Tuesday 5.11.21

Shoulder Press for load:
#1: 3 reps

Scoring: Load


Push Press for load:
#1: 2 reps

Scoring: Load


Push Jerk for load:
#1: 1 rep

Scoring: Load


18 minute AMRAP
Short Short Loop
12 Toes to Bar
9 Strict Presses

Short Short Loop
12 Toes to Bar
15 Push Presses

Short Short Loop
12 Toes to Bar
21 Push Jerks

Scoring: Rounds + Reps

monday 5.10.21

5 minute AMRAP
50 Wall Balls
then AMRAP
12 Deadlifts
12 Lateral Burpees over Bar

5 minutes Rest

5 minute AMRAP
35 Wall Balls
then AMRAP
9 Deadlifts
9 Lateral Burpees over Bar

5 minutes Rest

5 minute AMRAP
20 Wall Balls
then AMRAP
6 Deadlifts
6 Lateral Burpees over Bar

RX:(185/135) /(225/155) / (275/185)

Scoring: Reps

Wednesday May 5 2021

Cinco Rounds:
4 minutes
20 Wall Balls
15 Toes to Bar
5 Deadlifts
then AMRAP
Push Ups

3 minutes Rest

RX Deads: 265/185

Scoring: Calories