"Air Walker" AMRAP 20: 25/18 Calorie Row 50 Double Unders 3 Rounds of "The Chief" 1 Round of "The Chief": 3 Power Cleans (135/95) 6 Pushups 9 Air Squats Notes: In this longer AMRAP, looking for a weight on the barbell that athletes could cycle at least 15+ repetitions unbroken when fresh and a double under variation or rep count that allows athletes to complete the reps in just around one minute. The push-ups should be completed unbroken on each round of “The Chief”.

“Spin Cycle” AMRAP 18: 3 Rope Climbs 20/14 Calorie Row 60 Double Unders Notes: Athletes will work through three movements in this longer AMRAP workout. The big movement that sticks out on paper is the rope climb. Adjustments to this station will be specific to the athlete. We can considering bringing down the reps or changing to variation to something that allows athletes to complete the work in around 1:30 or :30 seconds max per repetition. This will help prevent them on

"Round Trip" 6 Rounds, On the 3:00: 20/14 Calorie Row 40 Double Unders 5-5-4-4-3-3 Hang Squat Cleans Climb in weight on the hang squat clean. Score is slowest round. Scale Options: Row - 200M Run DU's - 25 DU or 60 Singles Hang Power Cleans, stay at one weight MetCon: 200M Run 40 Singles 20 MB Cleans Notes: In this interval workout, rounds will begin on the 0:00 - 3:00 - 6:00 - 9:00 - 12:00 - 15:00. Combining conditioning with strength, athletes will look to bui

"Jump Start" For Time: 60 Double Unders 30 Dumbbell Snatches (50/35) 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Toes to Bar 60 Double Unders 30/21 Calorie Row 60 Double Unders 30 Dumbbell Snatches (50/35) Notes: In this chipper style workout, athletes will work through four different movements. The weight on the dumbbell snatches should be a load that athletes could cycle for 25-30 unbroken repetitions when fresh. To complete the double under repetition

"Loose Cannon" 3 Rounds: 3:00 Calorie Row 2:00 Double Unders 1:00 Sit-Ups Rest 2 Minutes Between Rounds Scale Options Sub Singles for DU MetCon Edition 3:00 Min DU or Singles 2:00 Min Sit-ups 1:00 Min Burpees Notes: Athletes will work for 6 minutes straight before resting for 2 minutes. Their score is total reps across all rounds. If it applies, start Group 2 on the 4:00 as to not have any pile up during heat 1’s transition to the rower. ### THE WHY: Athletes ar

Deadlift Build to heavy set of 6-4-2 "Smooth Criminal" AMRAP 15: 60 Double-Unders 30 Wallballs 15 Deadlifts Score is rounds plus repetitions. L2 30 DU or 120 Singles L1 60 Singles 20 Wallballs 10 Deadlifts (Barbell or KB) Notes: Deadlift focused day featuring some heavy lifts and a CompTrain Class benchmark workout to finish things out. Athletes will begin by building to heavy sets of 6,4, and 2 on the deadlift before moving on to “Smooth Criminal”. In the metcon, athl

Pausing Power Clean Build to Heavy Double. 2 Second Pause at the Knee. "20 for 7" AMRAP 7: 20 Double Unders, 1 Power Clean (155/105) 20 Double Unders, 2 Power Cleans (155/105) 20 Double Unders, 3 Power Cleans (155/105) …. Up by (1) Power Clean Until Finish L2 10 Double Unders 40 Singles L1 20 Singles 1 Hang Power Clean w/ MB Notes: The power clean is the focus of this two part workout. In part 1, athletes will build to a heavy double power clean from the floor with

"Triple Double - Part 1" AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 12 Power Snatches (75/55) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes Scale Options: 50 DU's 200 Singles Hang Power Snatch L1 100 Singles Hang Muscle Snatches Burpees "Triple Double - Part 2" AMRAP 5: Buy-In: 100 Double Unders Immediately Into… 8 Power Snatches (95/65) 4 Burpee Box Jump Overs (24/20) Rest 5 Minutes "Triple Double - Part 3" AMRAP 5: Buy-In: 100 Double Unders Imm

Hang Power Clean Build to heavy set of 3 "Hangman" For Time: 21 Hang Power Cleans (135/95) 21 Lateral Barbell Burpees 100 Double Unders 15 Hang Power Cleans (135/95) 15 Lateral Barbell Burpees 75 Double Unders 9 Hang Power Cleans (135/95) 9 Lateral Barbell Burpees 50 Double Unders L2 Scale Options: DU - 50/35/25 or 200/150/100 Singles Reps - 15/9/6 L1 15 Hang Power Clean (MB or bar) 15 Burpees 100 Singles 9 Hang Power Clean 9 Burpees 75 Singles 6 Hang Pow

"Squaeaky Wheel" AMRAP 15: 60 Double Unders 20/15 Calorie Row 10 Push Jerks (165/110) L2 30 DU or 120 Singles L1 60 Singles 15/10 Cal Row 10 Push Press or Strict Press Notes: In this triplet workout, looking for athletes to choose a weight on the barbell that they could complete 12+ repetitions unbroken when fresh. Within the workout today, this should something they can complete within 1-2 sets maximum. #WOD #squeakywheel #doubleunders #du #calrow #row #pushjerks