4 Rounds of: Square run (turning 90 deg each time) Square run facing same direction whole time Shuffle - shuffle - shuffle - sprint (to the left) Shuffle - shuffle - shuffle - sprint (to the right) M -Drill W - Drill Hour Glass run Figure 8 run
4 Rounds of: 4 minute AMRAP with 3 min rest btwn + AMRAP 4 24 backrack walking lunges (135/95) 18 Pull Ups 12 Ground to shoulder sandbag Cleans (120/80) One person is always on the bike Rest 3 min Repeat 3 more times
*one partner is always on the bike and the other is working at AMRAP switch as needed *score is total rounds + cals in bike
Three sets for max reps of: 60 seconds of Wall Ball Shots (20/14) 60 seconds of Sumo DL High Pulls (75/55) 60 seconds of Box Jumps (20in) 60 seconds of Push Press (75/55 lbs) 60 seconds of Rowing (for Calories) Rest 60 seconds
Find Max Effort Strict Pull-ups Then... EMOM for 9 Minutes Complete 3 reps at 30% of max Strict Pull-Ups
Ie. If your max Effort is 12 Strict pull-ups you will do 4 strict pull-ups EMOM
AMRAP 12 Min 2 rounds of: 50-ft. DB Front Rack Walking Lunge (50/35) 16 toes-to-bars 8 DB power cleans Then, 2 rounds of: 50-ft. DB Front Rack Walking Lunge (50/35) 16 bar muscle-ups 8 DB power cleans Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds
Teams of 3 2 people working on round while 1 works on 100’ zurcher lunges
4 rope climbs/Scaled (12 Up-downs) 16 Double DB Power Cleans (50/35) 100’ sandbag zurcher walking lunges (120/80) *partners working on rope/db cleans switch as needed *score is total rounds of rope climb + db cleans *all partners must rotate evenly for lunges
300 Alternating Partner Wallballs (11’ guys/10’ gals) (20/14) meanwhile... 150 Syncro Burpees Guys stay together during workout and girls stay together. Switch pairs on WB and Burpees as needed. Time when Team totals 300 WB and 150 burpees Time cap 15 min
Teams of 4 Guy/Guy & Gal/Gal
18 Minutes for Team total: Jerk (from ground) Clean Overhead Squat (from ground) Deadlift
One partner picks one lift. Only one partner working at a time on a max. Once you move on to next partner you can’t lift again. Break up time as needed.
Chris Kyle 3 Rounds for Time 40 Kettlebell Swings (53/35 lb) 40 Box Jump Overs (24/20 in) 40 Thrusters (75/55 lb) 40 Elevated Push-ups (feet on 9 in/6 in box/plates)
Christopher Scott "Chris" Kyle (April 8, 1974 - February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards.
Partner 1 does 16 Cleans Partner 2 does 16 DB Burpee + Devils Press Partner 1 does 16 SHSPUs Partner 2 does 16 Cleans Partner 1 does 16 DB Burpee + Devils Press Partner 2 does 16 SHSPUs Partner 1 does 12 Cleans etc
2 x Max Effort BMUs 2 x Max Effort Chest to Bar Pull-Ups 2 x Max Effort Pull-Ups Rest as needed between sets *Do both sets of BMUs then sets of ctb and finish with sets of pull ups *Try to get sets of 10 or more for modification options
4 RFT 6 BMUs 12 High Box Jumps (36in/28in) 18/15 Cal Bike
AMRAP in 27 minutes From 0:00-10:00: 1 mile Run/Row 2,000m Max Clean-and-Jerks (135/95 lb) Rest from 10:00-13:00 From 13:00-20:00: 800 meter Run/Row 1,000m Max Power Snatches (115/80 lb) Rest from 20:00-23:00 From 23:00-27:00: 400 meter Run/Row 500m Max Thrusters (95/65 lb)
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