“Four Quarters”

With a Running Clock…
Minutes 0-6 (6 Mins) – Build to a Heavy Hang Squat Clean
Minutes 6-13 (7 Mins) – Build to a Heavy Double Front Squat
Minutes 13-21 (8 Mins) – Build to a Heavy Triple Bench Press
Minutes 21-18 – AMRAP 7:
10 Dumbbell Strict Presses
10 Dumbbell Reverse Lunges
10 Dumbbell Romanian Deadlifts
Rx – 50’s/35’s

“Mountain Man”
30 Power Snatches (75/55)
600 Meter Hill Run
60 Thrusters (75/55)
600 Meter Hill Run
30 Power Snatches (75/55)

Diane

21-15-9 for time
Deadlift, 225/155 lbs
Handstand Push-up

“Mano y Mano”
Class divides into 2 Teams:

3 Rounds:
Team 1 – 400m Prowler Push
Team 2 – Max Calorie Bike
Team sizes dictate how many prowlers and bikes are in play.
While Team 1 is completing the 400m Prowler, Team 2 is accumulating as many calories as possible on the bike(s).
When Team 1 completes the Prowler Push, the teams switch stations.
Score is the total amount of calories accumulated across the 3 rounds.

Weightlifting Wednesday
Teams of 3:

AMRAP 7: Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)

-3 Minute Rest-

AMRAP 7: Push Press
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

-3 Minute Rest-

AMRAP 7: Hang Power Clean
50 Reps (135/95)
50 Reps (155/105)
Max Reps (185/135)

“Pirate’s Booty”
On the Minute x 21:
Minute 1 – 15/12 Calorie Row
Minute 2 – 15 Box Jump Overs (24″/20″)
Minute 3 – 15 Medball Squat Cleans (20/14)

“Tiger Blood”
3 Rounds:
10 Clean and Jerks (135/95)
400 Meter Run

“Helton”
3 Rounds:
800 Meter Run
30 Dumbbell Squat Cleans (50’s/30’s)
30 Burpees

“Amazon”
Ascending Ladder for 8 Minutes:
3 Power Snatch (115/80), 3 Toes to Bar
6 Power Snatch (115/80), 6 Toes to Bar
9 Power Snatch (115/80), 9 Toes to Bar
12 Power Snatch (115/80), 12 Toes to Bar

Continue adding (3) repetitions to each movement until time is reached.

“Wings”
5 Rounds:
200 Meter Run
12 Calorie Row
21 Wallballs (20/14)