“Friend-ship” AMRAP 20: 200 Meter Run 20/14 Calorie Row 2 Rounds of Strict “Cindy” “Strict Cindy”: 5 Strict Pull-ups, 10 Push-ups, 15 Air Squats L2 Modify Pull-Ups L1 100m Run 2 Rounds of Cindy w/ Ring Rows (no Row) Notes: The biggest obstacle in today’s workout will likely be the rounds of “Strict Cindy”. Athletes won’t have to break up the runs or the rows, but taking short breaks on the pull-ups and push-ups may be necessary to maintain later in the AMRAP. Two,

“Jerry” For Time: 1 Mile Run 2,000 Meter Row 1 Mile Run L2 Sub 1000m Row L1 800m Run 1000m Row 800m Run If you can't run : 5k Row or 1000m Row 4 Rounds of Cindy 1000m Row Notes: We are familiar with splits on the rower, as they are right in front of our face the whole time. However, running spits are more difficult to track. For that reason, we have chosen to run 400 meters at a time during the mile run. This allows athletes to come inside and see where they a

“Hurricane” 3 Rounds: 800 Meter Run 21 Power Cleans (155/105) L2 Decrease run by half each round L1 400 M Run 21 MB Cleans Notes: With the weight being on the higher side of moderate, singles will likely be the best strategy for athletes. Taking that into account, athletes can afford to hold a slightly faster pace on the runs that they would be able to if they had to plan on holding on for sets. That pace will be athlete dependent, but is likely around a pace that t

“Play Dead” AMRAP 5: Buy-In: 600 Meter Run 12 Deadlifts (185/135) 12 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 400 Meter Run 9 Deadlifts (225/155) 9 Lateral Barbell Burpees rest 5 minutes AMRAP 5: Buy-In: 200 Meter Run 6 Deadlifts (275/185) 6 Lateral Barbell Burpees L2 Sub Burpees for BFB L1 200 M Run for all three sets Sub Burpees for BFB Notes: Within these five minute windows, it is all about moving for the whole time. The only movement

“Surfer on Acid” 3 Rounds: 400 Meter Run 21 Burpees L1 200 M Run 15 Burpees Notes: The reason we are running a full 400 meters in the practice round is to help athlete find their max sustainable pace on the run. We will also give athletes plenty of time to cool down following this rehearsal before the real deal. Max sustainable pace is the fastest pace that they feel like they could hold for all three rounds without slowing down while taking into account the added burp

“Marathon Monday” 2 Rounds For Time: 400 Meter Run 26 Hand Release Push-ups 400 Meter Run 26 Kettlebell Swings (53/35) 400 Meter Run 26 Sit-ups 400 Meter Run 26 Deadlifts (75/55) 400 Meter Run 26 Air Squats 400 Meter Run 26 Box Jumps (24/20) L2 200 M Run Russian KB Swings L1 200 M Run 18 Reps on movements Notes: With the majority of time spent running, we can focus our pacing efforts here. With the other work inside the gym included, athletes can run each 4

“Adderall” 0:00 – 10:00 – 1 Mile Run, Max Clean and Jerks (135/95) 10:00 – 13:00 – Rest 13:00 – 20:00 – 800m Run, Max Power Snatch (115/80) 20:00 – 23:00 – Rest 23:00 – 27:00 – 400m Run, Max Thrusters (95/65) L1 Cut run distances in half Sub Push Press for CJ's Muscle Snatch or more Push Press for Psnatch Goblet Squats for Thrusters Notes: Immediate transitions to the barbell is the most important part of this workout. To accomplish this, finding something close to

“Helen” 3 Rounds: 400 Meter Run 21 Kettlebell Swings (53/35) 12 Pull-ups L2 Russian KB Swing Jumping Pull Up L1 200 M Run Russian KB Swing Ring Row Notes: The first goal in Helen is to push for unbroken sets on the work inside the gym. In order to do so, we are looking at pacing the runs to ensure we can accomplish these numbers in big, consistent chunks across all three rounds. Just like on “Nancy”, we would rather slow down the runs a touch if that allows you t

“Nancy” 5 Rounds: 400 Meter Run 15 Overhead Squats (95/65) L1 200 M Run 15 Goblet Squats Notes: While the overhead squats are an important piece of today’s workout, we want to focus on the pace of our runs for strategy purposes. We want athletes to search for the maximum pace they can sustain on the runs in order to complete the barbell work unbroken. A break on the overhead squat likely means 15-20 seconds of rest before picking the barbell back up. Now imagine what it

“Meter Maid” For Time: 200 Meter Run 27 Wallballs (20/14) 27 Box Jumps (24/20) 200 Meter Run 21 Wallballs (20/14) 21 Box Jumps (24/20) 200 Meter Run 15 Wallballs (20/14) 15 Box Jumps (24/20) 200 Meter Run 9 Wallballs (20/14) 9 Box Jumps (24/20) 200 Meter Run L2 Sub 21-15-9-6 L1 Sub 100 m run Sub MB Squats Sub Box Step Ups Sub 15-9-6-3 Notes: With a descending rep scheme, this is a heavily front loaded workout. The rounds of 27 and 21 has double the reps o