“Pull & Pray”
For Time
Row Cals (M): 10-20-30-40-50
Row Cals (F): 7-16-25-34-43
Squat Snatch: 10-8-6-4-2
*Male Bars: 95-135-185-225-245lbs
*Female Bars: 65-95-125-155-175lbs
[Round 3 Time Cap – 9 Min]
[Round 4 Time Cap – 12 Min]
[Round 5 Time Cap – 15 Min]
*you must change your own weights
*your score the number of completed reps in your respective time cap (or) a time if you finish the entire workout
View an Athlete Demo Video Here.
“Gymnasty”
For Time [16:00 Time Cap]
2 Rounds
-40 Air Squat
-30 Chest-to-Bar
-20 Handstand Push-Up
…
2 Rounds
-20 Alternating Pistols
-15 Strict Handstand Push-Up
-10 Bar Muscle-Up
…
In Remaining Time:
Max Distance Handstand Walk
View an Athlete Demo Video Here.
“Day of the Dead”
AMRAP 10:00
-10 Deadlift 225/155lbs
-10 Box Jumps 24/20″
View an Athlete Demo Video Here.
“Jacked Frost”
5 Rounds for Time (10min Time Cap)
-15 DB Bench Press
-25ft DB Under-Over Lunge
-15 DB Hang Power Clean
-25ft DB Under-Over Lunge
*50/35lb Dumbbells per Hand
*Under-Over means 1 DB overhead and 1 DB at Side
“Erg-mahgerd”
For Time [20:00 Time Cap]
-50-40-30-20-10 Calorie AirBike
-10…20…30…40…50 DB Hang Clean & Jerk 50/35lbs
*you must switch arms every 5 reps
*a no-rep must be repeated on the same arm
*you must reset the monitor each round
See next page for more workouts