“Caesar’s Palace”
Teams of 3
AMRAP 7:
50 Back Squats (155/105)
50 Back Squats (185/135)
Max Back Squats (225/155)
Rest 3 Minutes
AMRAP 7:
50 Bench Press (135/95)
50 Bench Press (155/105)
Max Bench Press (185/135)
Rest 3 Minutes
AMRAP 7:
50 Deadlifts (185/135)
50 Deadlifts (225/155)
Max Deadlifts (275/185)
Triple Threat”
On the 0: 1 Mile Run
On the 10: 130/100 Calorie Row
On the 20: 70/50 Calorie Bike
Spice Girl”
For Time:
21 Power Snatches (95/65)
5 Rounds of “”Cindy””
21 Overhead Squats (95/65)
5 Rounds of “”Cindy””
21 Squat Snatches (95/65)
Back Squat
Set 1 (On the 0:00): 9 Reps
Set 2 (On the 2:00): 7 Reps
Set 3 (On the 4:00): 5 Reps
Set 4 (On the 6:00): 3 Reps
Set 5 (On the 8:00): 1 Rep
Set 6 (On the 9:30): 1 Rep
Set 7 (On the 11:00): 1 Rep
Set 8 (On the 12:30): 1 Rep
Set 9 (On the 14:00): 1 Rep
Power Wash”
Every 10 Minutes x 2 Rounds:
1,000/800 Meter Row
30 Dumbbell Power Snatches (50/35)
50 Wallballs (20/14)s
21-15-9 reps for time of:
Deadlift, 225/155
Burpee, bar-facing
Handstand Push-ups
3 Rounds for time of:
3 Rope Climbs
10 Hang Power Clean & Jerk, 135/95
For time:
500m row
40/30 Calories, Bike
Bergeron Beep Test”
On the Minute For as Long as Possible:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees
After 10 Rounds: Add (1) Rep to Each Movement Every Round Until Failure
Six Flags”
Every 3:00 x 6 Rounds:
21/15 Calorie Row
30 Double Unders
3 Power Snatches
Gymnastic Skill
Ascending Ladder for 5 Minutes:
2 Strict Handstand Push-ups
2 Calorie Row
4 Strict Handstand Push-ups
4 Calorie Row … Continue to Add (2) Rep to Each Movement
Rest 2 Minutes
Ascending Ladder for 5 Minutes:
2 Kipping Deficit Handstand Push-ups (4″/3″)
2 Calorie Row
4 Kipping Deficit Handstand Push-ups (4″/3″)
4 Calorie Row … Continue to Add (2) Rep to Each Movement
Overkill”
21-15-9:
Double Dumbell Power Cleans (50’s/35’s)
Box Jump Overs (24″/20″)
Double-Dumbbell Front Squats (50’s/35’s)
Toes to Bar
Back Squat
With a Running Clock:
On the 0: 9 Reps
On the 2: 7 Reps
On the 4: 5 Reps
On the 6: 3 Reps
On the 8: 1 Rep
On the 9:30: 1 Rep
On the 11: 1 Rep
On the 12:30: 1 Rep
On the 14: 1 Rep
On the 15:30: 1 Rep
4-Wheel Drive”
5 Rounds:
AMRAP 4:
21/15 Calorie Assault Bike
15 Burpee Box Jumps (24″/20″)
Max 10 Meter Shuttle Runs
2 Rounds for time of:
20 Wall Ball Shots, 20/14
10 Power Snatch, 115/75
20 Wall Ball Shots, 20/14
10 Clean & Jerks, 115/75
20 Wall Ball Shots, 20/14
10 Overhead Squats, 115/75
20 Wall Ball Shots, 20/14
10 Hang Power Cleans, 115/75