Main – Beginners
(No Measure)
15 KB
15 burpees
15 air squats
15 push-ups
Bench Press (5 x 2 )
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
15 KB
15 burpees
15 air squats
15 push-ups
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
2 Rounds
30 HR Pushups
50 Squats
Complete as many rounds as possible in 15 minutes of:
10 Chest to Bar Pullups
10 HSPU
2 Rounds
50 Situps
25 KB Swings
Complete as many rounds as possible in 12 Minutes of:
90 Double Unders
60 Bar Facing Burpees
30 OHS 115lbs/75lbs
Warm-up
50 mountain climbers
30 situps
15 wallballs
Metcom (Time)
5 rounds:
15 wallball
12 TTB
50 DU or 150 singles
Row 500m
100 Mountain Climbers
14-Minute AMRAP:
60 Calorie Row
50 Toes-To-Bars
40 Wall-Ball Shots, 20# / 14#
30 Cleans, 135# / 95#
20 Muscle-ups
500m row
5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#
(Scale weight according to fitness level)
Rest 10 minutes then:
7-Minute AMRAP of:
Burpees to a 6″ target
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
2 Rounds
25 KB Swings
25 Situps
21-15-9
Thrusters, 95# / 65#
Pull-ups
2 Rounds
50 Situps
50 Squats
Complete 5 Rounds for time of:
Run 400m
15 Burpees
50 Double Unders
20 air squats
15 push ups
1o burpees
21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups