AMRAC in 8 Minutes with

Mobility + 4-8:

BTN Thruster,

Romanian Deadlift,

Toes 2 Bar.

*Take 15 Minutes to alternate b/w A1/2 NTE 3 Rnds.*

AMRAP in 9 MInutes:

Ascending ladder:

3, 6, 9, 12….

Thruster (~50-60% of a multi-rep max NTE 95/65lbs)

Toes 2 Bar

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AMRAC in 10 Minutes with

Mobility + 2-6:

1-arm Farmer’s Carry (building in load)

1-arm OH Squat,

Stone 2 Shoulder,

Axle Press.

*Take 18 Minutes to alternate b/w A1/2 NTE 4 Rnds.*

3 Axle Strict Press + 5 Axle Push-Press

*Complete 3 Rounds of the following:*

30s AMRAP Rt-arm OHS- Moderate NTE 55/35lbs.

30s Rest

30s AMRAP Lft-arm OHS- Moderate NTE 55/35lbs.

30s Rest

30s AMRAP Stone 2 Shoulder- Moderate NTE 80/60lbs.

30s Rest

Complete 30s at 90% effort.*Rest 90s b/f returning to A1.*

AMRAC in 10 Minutes with

Mobility + 4-8:

1-arm DB High-pull –>1-arm DB Hang Muscle Snatch (4 of each),

Deadlift (build to workout weight in 2 rounds),

Dip/Ring Dip or H/R Push-up,

Box Jump- step down.

*Rest 60s b/f B2.*

*Rest 60s b/f returning to B1.*

Complete 3 Rounds of:

12 Deadlifts (~50-60% of a multi-rep max NTE BW)

10 Box Jumps (NTE 24/20″)

8 Ring Dips or Hand Release Push-ups*Rx if bodyweight DLs & H/R Push-ups
Rx + if bodyweight DLs & Ring Dips*

AMRAC in 8 minutes with

Mobility + 4-8:

Hang Power Clean,

Front Squat,

T-Push-up,

Chest 2 Bar (Strict Rnd 1).

Complete 4 Rounds of:

4 Hang Power Cleans (~60-70% of today’s best BS x 8 NTE 155/105lbs)

4 Front Squats

200m Run

Rest 1 Min b/w Rounds. Subtract 3 minutes for overall time before posting results.

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AMRAC in 8 minutes with

Mobility + 4-10:

Good Morning,

Dip,

Slammer,

Bear Crawl 30′.

*Take 20 Minutes to alternate b/w A1-3 NTE 4 Rounds.*

Post combined calories from all sets.*Rest 90s b/f A1.*

AMRAP in 10 Minutes

60′ Bear Crawl

30′ Walking Lunge Slammer on Rt Sh.

15 Slammers (NTE 30/20lbs)

30′ Walking Lunge Slammer on Lt Sh.*Every 6′ considered 1 rep for any partial rounds. ie. 35 possible reps per round.*

AMRAC in 10 minutes with

Mobility + 4-10:

Back Squat,

1-arm Overhead Carry,

RKBS,

Plank Burpee Box Jump (Step Down)

Dip.

*Spend 18 Minutes alternating b/w A1/2 NTE 4 Rnds.*

Complete 3 sets of:

AMRAP in 3 Minutes

10 RKBS NTE 32/24kg

10 Plank Burpee Box Jump-Step down NTE 24/20″

Rest 1 Minute b/w Rounds. Pick up where you left off.

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Complete 3-6 Rounds at 70-80% of:

1 min Ski Erg

1 Min AD

1 Min Row

1 Min Farmer’s Carry EZ

1 min Side Plank (30s/side)*Note total time worked in comments for results.*

AMRAC in 8 Minutes with

Mobility + 3-6:

Good Morning,

Power Clean + Strict Press–>Jerk,

C2B Pull-up (Strict Rnd 1).

*Take 18 Minutes to alternate b/w A1/2 NTE 4 Rnds.*

EMOM for 15 minutes complete:

2 Power Cleans & Jerks

Begin at a weight you are comfortable with and wave load as able over the minutes.

Track reps COMPLETED at each weight. Your score is the total amount of weight you put overhead. Only 2 attempts per minute!*This workout was last completed on 110204.*

AMRAC in 12 Minutes with

Mobility + 4-8:

1-arm Waiter’s Squat,

T2B (Strict Rnd 1),

Ring Support–>Dip,

Tire Drag (25-50m).

*Take 16 Minutes to alternate b/w A1/2 NTE 5 Rnds.*

*EMOM for 15 minutes (5 Rounds per exercise):*

Tire Drag: 30s for distance

(Every 25′ = 1 pt. Add load for moderate effort drag.)

AMRAC in 10 Minutes with

Mobility + 4-8:

Romanian Deadlift,

Axle Overhead Squat,

C2B Pull-up (Strict Rnd 1),

T-Push-ups.

*Take 16 Minutes to alternate b/w A1/2 NTE 4 Rnds.*

5 Rounds of:

200m run

12 burpees

1 minute rest between rounds.

Subtract 4 minutes from overall time and post to comments.

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