Teams of 2
20 Rounds (You Go, I Go)
12 Deadlift (95/65)
9 Hang Power Cleans (95/65)
6 S2OH (95/65)
*Each round must be completed unbroken.
*200m partner run penalty if partner does not go unbroken.
TARGET SCORE:
Target time: Sub 20:00
Time cap: 30:00
2 Sets
Tabata 1: (:20 ON / :10 OFF)
Calorie Row
– Rest 1:00
Tabata 2: (:20 ON / :10 OFF)
Slam Balls
– Rest 1:00
Tabata 3: (:20 ON / :10 OFF)
Slam Ball Squats
– Rest 1:00
Score is total reps completed
3 Front Squats @ 6/10 RPE
2 Front Squats @ 7/10 RPE
1 Front Squats @ 8/10 RPE
1 Front Squat @ 8.5/10 RPE
1 Front Squat @ 9/10 RPE
1 Front Squat @ 9+/10 RPE
2 Sets
3 Rounds
9 Calorie Bike
6 Box Jump Overs (30/24)
3 Wall Walks
Rest 1:30 between sets
TARGET SCORE
Target time: Sub 6:00
Time cap: 8:00
12:00 AMRAP
15/12 Calorie Bike
14 Single Arm KB Thrusters
14 AbMat Sit-Ups
Rest 5:00
12:00 AMRAP
200m Run
14 Double KB Deadlifts
14/11 Calorie Ski
*Score each AMRAP separately.
2 Front Squats @ 6/10 RPE
2 Front Squats @ 7/10 RPE
2 Front Squats @ 8/10 RPE
2 Front Squats @ 8.5/10 RPE
2 Front Squats @ 8.5+/10 RPE
3 Rounds
400m Run
20 GHD Sit-Ups (OR 30 AbMat Sit Ups)
20 Wall Balls (20/14)
RX+
3 Rounds
400m Run
30 GHD
20 Wall Balls (30/20)
TARGET SCORE
Target time: 12-14:00
Time cap: 17:00
During this time we have converted all of our classes online.
For information on our online program, please fill out an info request form
and one of our team members will contact you!
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