Posts by Jarrod Ross

AMRAP 22
– 45 Double Unders
– 35/25 Cal Row
– 25 Toes to Bar
– 15 DB Snatch 22.5/15kg

– Double Single Skips OR Double Under attempts
– Knee raises ilo Toes to Bar
– Adjust DB Weight as appropriate

For Time:
– 50/40 Cal Bike
– 800m Run
– 50 Pull Ups

– Banded Pull Ups/Jumping Pull Ups ilo Pull Ups
– 35min Time Cap

AMRAP 10 Minutes:
8 Toes to bar
35 pound Dumbbell thruster, 8 reps
35 pound Dumbbell walking lunge, 12 steps

– Rest 5:00 then complete:

Tabata Sit Ups

Tabata intervals (20 sec. work/10 sec. rest x 8 rounds)

For Time:
With a single 2 pood kettlebell
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

– Adjust KB Weight accordingly
– Rx: 32/24kg
– 35 MINUTE TIME CAP
– GET AS FAR AS YOU CAN!

Every Minute On Minute 15:
– 3 Burpees
– 5 Goblet Squats 32/24kg

– Adjust KB Weight as appropriate
– Rest 2 minutes before starting second metcon

5 Rounds for Reps:
– 1 minute max Double Unders
– 1 minute rest

– Single Skips to be completed ilo Double Unders

4 Rounds for Time:
– 400m Row/Run
– 2 Rope Climbs
– 20 KB Swings 24/16kg
– 1 minute plank hold
– 1:00 min rest

– Adjust KB weight as appropriate
– 5 Rope Pulls ilo Rope Climbs

AMRAP 22:
– 22 Wall Balls 20/14lb
– 22 Box Jumps 24/20″
– 200m Run

– Adjust Wall Ball weight as appropriate
– Adjust box height as appropriate

5 Rounds for Time:
– 20 Cal Bike
– 15 KB Swings 32/24kg
– 10 Burpees

4 x 5 minute rounds
For Repetitions:
– 400m Run
– 15 Wall Ball Sit Ups 20/14lb
– Double Unders in remaining time
– Rest 2 minutes

– Single Unders ilo Double Unders
– Adjust Wall Ball weight as appropriate

4 Rounds for Time:
– 21 Calorie Row
– 15 Thrusters 43/29kg
– 9 Bar Facing Burpees

– Adjust Thruster weight accordingly