5 min AMRAP @ 90%
– 7 wallballs (20/14#)
– 5 T2B
– 7 supermans
R5M
5 min AMRAP @ 90%
– Row 150m
– 5 burpee over erg
R5M
5 min AMRAP @ 90%
– 400 m run w/ sandbag (60/30)
– AMRAP sandbag get-ups
R5M
5 min AMRAP @ 90%
– 20 double unders (40 singles)
– 10 KB swings (53/35)
– 8 goblet squats
R5M
5 min AMRAP @ 90%
– 7 box jumps (24/20”)
– 5 DB snatches R (50-75/20-45)
– 7 HR push-ups
– 5 DB snatches L
A) Back squat – 6, 4, 2, 6, 4, 2; R2-3M
– wave format means increase on second wave from first
B1) 15 CTB pull-ups AFAP; R20S
B2) 10 tough front rack reverse lunges alternating; R2-3M
C) 30 TGUP not for time; tough but smooth pace
10 min muscle up progressions
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WORKOUT 15.3
Complete as many rounds and reps as possible in 14 minutes of:
7 muscle-ups (or 10 pull-ups/10 ring dips)
50 wall-ball shots
100 double-unders
Men use 20-lb. ball to 10 feet, Women use 14-lb. ball to 9 feet
Notes
This workout begins with the athlete standing under the rings. At the call of “3-2-1 … go,” the athlete will jump up and perform muscle-ups. Once all the muscle-up reps are complete they will move to the wall-ball shots then to the double-unders. After the last double-under, the athlete will move back to the rings and begin the next round.
Your score will be the total number of repetitions completed before the 14-minute time cap. You will enter your result by the total number of reps completed plus your tiebreak time (see below).
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10 min cool down
A) In 12 min build in at least 6 sets:
– 3 TnG squat cleans
B) EMOM x 6-8 min
1 power clean + 4 push jerks (TnG if able) @ 65-75% 1RM
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30 man-makers (35/20) consistent pace
– Every 2 min perform 5 box jumps – SD 24/20”
A) Deadlift – 3, 2, 1 – build from 70% 1RM to tough single
B) “Diane”
21-15-9 reps for time:
– Deadlifts (225/155)
– Handstand push-ups
C) 3 rounds not for time
– 20 v-ups
– 50 ft waiters walk/hand
– 1 min foam roll
*If 225/155 is more than 70% or your 1RM deadlift then use 70%.
A1) Back squat 4-6 x 4 @ 31X1; R30S
A2) Weighted/negative pull-up 2-3; R90S
B) Build power clean to 80% 1RM quickly
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15-12-9 reps for time AFAP:
– power clean (115/75, 95/65, 75/45)
– burpee (full extension)
A) Overhead squat 3, 2, 1; R2-3M (build to something tough)
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Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Notes
Each 3-minute section begins from the standing position with the barbell on the floor and the athlete standing tall. Using a ball, box or other object to check for proper depth is not allowed. Every rep counts in this workout. You will enter your score as the total number of reps. See the scorecard for assistance in calculating the rep total.
Time Bonus
This workout begins as a standard 3-minute couplet of 2 rounds of 10 overhead squats and 10 chest-to-bar pull-ups (6 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 3 minutes are up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt 2 rounds of 12 overhead squats and 12 chest-to-bar pull-ups (8 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 6 minutes are up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt 2 rounds of 14 overhead squats and 14 chest-to-bar pull-ups (10 of each for scaled versions). If you complete all the reps (2 complete rounds) before the time cap you will rest until the 9 minutes are up before beginning the next segment. You will continue in this pattern for as long as possible, adding 2 reps to each exercise each round for every 3-minute segment you complete.
Your workout is over whenever you do not complete 2 full rounds of the couplet within the time cap, and your score is the total number of reps you complete.
For example, if you complete the first 2 rounds of 10s (40 reps) in 2:30, you will rest until 3:00 before beginning the rounds of 12s. If you then complete 1 full round of 12s plus an additional 10 overhead squats (34 reps) by minute 6, your workout is over. Your score will be 74 (40 reps from the first segment plus 34 reps from the second segment).
– Row 1000m @65%
Rest 2:00 minutes
– Row 1000m @75%
Rest 2:00 minutes
– Row 1000m @85%
Rest 4 minutes
x2 cycles (shows 6 sets total)
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3 sets not for time:
Waiters walk – 50ft/arm – challenging load
FLR on low rings – accumulate 45-90 sec per set