"Road Rash" 5 Rounds (On the 5:00): 5 Dumbbell Hang Clean and Jerk (Left Arm) 5 Dumbbell Hang Clean and Jerk (Right Arm) 10 Alternating Dumbbell Power Snatches 10 Chest to Bar Pull-ups 15/10 Calorie Row Notes: In this 5 round interval workout, rounds will begin on the 0:00, 5:00, 10:00, 15:00, and 20:00. Once athletes complete the rower calories, they will rest until the next 5 minute window begins. All athletes should have at least 90 seconds of rest between rounds. Ad

"Chain Reaction" 3 Rounds: 21/15 Calorie Row 21 Pull-ups Directly Into... 3 Rounds: 9 Power Cleans (115/80) 9 Push Jerks (115/80) Notes: One part no weights, one part weights. Athletes will complete all three rounds of bike and pull-ups before moving to all three rounds of the barbell work. In the first half of this workout, looking for athletes to choose a pull-up variation that they feel comfortable completing 21+ repetitions unbroken when fresh. In the second half

“Double Date” AMRAP 15: 15 Hang Power Snatches (95/65) 60 Double Unders 15 Overhead Squats (95/65) 30/21 Calorie Row Notes: The two barbell movement standout on paper in this higher skilled AMRAP. The loading should be something that athletes are capable of completing 21+ repetitions unbroken when fresh. If one movement is more challenging that the other, choose the weight based off that one. In order to keep moving through the workout, looking for each round of double u

“Village People” AMRAP 5 50/35 Calorie Row AMRAP Macho Man (135/95) rest 5:00 AMRAP 5 35/25 Calorie Row AMRAP Macho Man (155/105) rest 5:00 AMRAP 5 20/15 Calorie Row AMRAP Macho Man (185/135) “Macho Man” – 3 Power Cleans, 3 Front Squats, 3 Push Jerks L2 Sub Cals to 40/25/10 L1 Sub Cals to 25/15/5 Notes: In this interval based conditioning, we have quick AMRAPs featuring rounds of “Macho Man”, a challenging triplet. With the Push Jerk being the most challe

“Double Dip” AMRAP 15 50 Double Unders 18/12 Calorie Row 15 Dumbbell Hang Squat Cleans (50/35) L2 Sub 1 min DU attempts or 100 Singles L1 70 Singles 15 Barbell Hang Cleans (95/65) Notes: DB Hang Squat Cleans isn't seen very much, but it's a great movement to practice. Pick a weight you could do 20 plus times unbroken when fresh. The goal is a consistent pace for 15 minutes. #WOD #doubledip #doubleunders #du #calrow #calorierow #db #dumbell #hangsquatclean #clean