steve

“Fuller Circle”
For Time:
1500 Meter Row
100 Double Unders
50 Calorie Assault Bike
100 Double Unders
1500 Meter Row

bench press

3×8

3×6

3×3

“Bottom Line”
Ascending Ladder for 7 Minutes:
3 Clean and Jerks (135/95), 3 Toes to Bar
6 Clean and Jerks (135/95), 6 Toes to Bar
9 Clean and Jerks (135/95), 9 Toes to Bar
…
Add (3) Reps to Each Movement Until Time Cap

Clean and Jerk Complex
On the 2:00 x 5 Sets:
3-Position Power Clean
3 Push Jerks

Pinball”
5 Rounds:
1 Minute Wallballs (20/14)
1 Minute Alternating Dumbbell Power Snatches (50/35)
1 Minute Assault Bike Calories
1 Minute Rest

Tempo Back Squat
On the Minute x 10:
1 Pausing “One and One Quarter” Squat

* Squat to full depth, stand to about parallel, return to full depth, then stand to full extension.

Fortitude”
Alternating On the Minute x 30 (15 Rounds):
Even Minutes – 15/12 Calorie Row
Odd Minutes – 15 Burpees

For time:
30 Deadlifts, 275/185
20 Front Squats, 185/135
10 Squat Snatch, 135/95

“J.T”
21-15-9 reps for time of:
Handstand Push-ups
Ring Dips
Push-ups

3 Rounds for time of:
50 Double-unders
10 Chest-to-bar pull-ups
10 Hang Power Cleans, 135/95

Biltmore”
AMRAP 15:
30/21 Calorie Bike
30 Box Jump Overs (24″”/20″”)
30 Double Dumbbell Power Cleans (50’s/35’s)

Beast Builder
On the 1:30 x 6 Sets:
Set 1: 11 Deadlifts + 11 Push Jerks
Set 2: 11 Deadlifts + 9 Push Jerks
Set 3: 11 Deadlifts + 7 Push Jerks
Set 4: 11 Deadlifts + 5 Push Jerks
Set 5: 11 Deadlifts + 3 Push Jerks
Set 6: 11 Deadlifts + 1 Push Jerk

Black Rose”
On the 4:00 x 5 Rounds:
50 Double Unders
5 Bar Muscle-ups
5 Power Snatches

Bike Conditioning
3 Sets:
4 Minutes On
1 Minute Off
Strict Handstand Pushups
On the 1:30 x 5 Sets:
1 Set of Strict Handstand Push-ups

Black and Tan”
3 Rounds:
9 Front Squats (95/65)
7 Toes to Bar
5 Lateral Barbell Burpees

30/21 Calorie Row

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: 1 Rep
On the 10: 1 Rep
On the 11: 1 Rep
On the 12: 1 Rep
On the 13: 1 Rep
On the 14: 1 Rep

“Wise Men”
AMRAP 3:
Max Rounds of Macho Man (135/95)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (155/105)

Rest 3 Minutes

AMRAP 3:
Max Rounds of Macho Man (185/135)

1 Round of Macho Man = 3 Power Cleans, 3 Front Squats, 3 Push Jerks

CFG Open 16.4
AMRAP in 13 minutes
55 Deadlifts, 225/155
55 Wall-Balls, 20/14
55 calorie Row
55 Handstand Push-Ups

“Helen”
3 Rounds for time of:
400m run
21 Kettlebell Swings, 53/35
12 Pull-ups

2 Rounds for time of:
50 Double-unders
15 Knees-to-elbows
15 Push Jerks, 155/105