Amrap 11
10 single Arm Db Push Presses Right
20 dual DB walking lunges
10 single Arm Db Push Presses Left
RX= 22.5/15
Scaled= 15/10
Every 03:00 for 5 Rounds
3 Power Snatches 60/40
200m Run
5 Overhead Squats
all lifts must be unbroken!
choose a challenging weight
REST 3 MIN-> SNATCH EMOM
Power Snatch or Squat Snatch/
increase weight/
Find Heavy Single (80-100%)
100-110%
82%
21 DB Snatches Right 22,5/15
21 Box Jump Overs
21 DB Snatches Left
15 DB Snatches Right
15 Box Jump Overs
15 DB Snatches Left
9…
9…
9…
6…
6…
6…
00:00-10:00
1200m run
Max Burpees in remaining time
10:00-20:00
100 heavy American KB swings 32/24
Every 01:00 minute
5 box jump over
20:00-30:00
1500m row
Every 01:00
5 Plate OHS
Rx + =
box height 70/60
1600m run
Nach jedem Satz 20 Ring Rows / 10 One arm Ring Rows
Amrap 8
10 DB Clean and Jerks
10 Pull Ups
Rest 1 min
Amrap 8
200m Run
20 DB Snatches 22,5/15
compare to last weeks
Amrap 13min
1-2-3-……
Front Squats 50/35kg
Toes to Bar
compare to last week; same weight or higher
5 RFT
20 Medball Cleans
30 Wall Balls
For Time:
Run 1 mile
21 Clean and Jerks, 155#
Run 800 meters
21 Clean and Jerks, 155#
Run 1 Mile
In honor of U.S. Marine Corps Sergeant Matthew T. Abbate, 26, of Honolulu, HI, was killed on December 2, 2010
To learn more about Abbate click here
EMOM 2:00
max strict Pull ups
10 Air Squats
increase weight
21-15-9
Box Dips
Push Ups
Run 800m
15-12-9
Overhead Squats 50/35
Pull Ups
Time Cap: 20min
Rx+: ring dip
Start at Bodyweight and Increase each set:
10-8-6-4-2 Deadlifts
+10 Push ups each Round
Time Cap 15:00 min
100 Toes to Bar for Time
Every 2:00 min perform
12 Air Squats
Scale: 60 Toes to ring ; pvc sit ups
Time cap : 20min
