Name Description
"Running DT" Every 5mins for 4 rounds 400m Run 12 Deadlifts 9 Hang Power Cleans 6 Shoulder to Overhead All with one bar (155/105lbs - 70/48kg)
Running Hang Power Clean Deadlift Shoulder to Overhead
"Running From Burpees" 6 rounds for time 400m Run 15 Burpees - rest 1 minute between rounds
Running Burpees
"Squat, Snatch, Squat, Run" 4 rounds for time 30 Air Squats 20 Dumbbell Snatches (22.5/15kg - 50/35lbs) 30 Air Squats 400m Run
Running Air Squats Dumbbell Snatch
"Bike and Run" 4 rounds for time 800m Air Bike - rest 2 minutes 400m Run - rest 2 minutes
Running Air Bike
"Quatro" 4 rounds for time 400 meter Run 40 Pistols 4 Bar Muscle Ups
Running Bar Muscle Ups Pistols
"Track Triplet" 3 rounds for time 8 Split Snatches (115/75lbs) 7 Bar Muscle Ups 400m Run
Running Bar Muscle Ups Snatch
"Burpees Under the Mile" For time 1 mile Run 300 Double Unders 50 Burpees
Running Burpees Double Unders
"Farmers Mile" 4 round for time 400 meter Run 400 meter Farmers Carry* (1.5/1 pood - 24/16kg) *5 burpees each time you break on the farmers carry.
Running Farmers Carry
"Skip the Mile" 4 rounds for time 400 meter Run 50 Double Unders
Running Double Unders
"Run and Snatch" 5 rounds for time 400 meter Run 15 Squat Snatches (95/65lbs - 43/29kg)
Running Snatch
"Squat and Cough" 5 rounds for time 400 meter run 15 Back Squats (225/155lbs - 102/70kgs)
Running Back Squat
"Run away!" AMRAP 20 400 meter Run 20 Burpees 10 Wallballs (20/14lbs - 9/6kg)
Wall Balls Running Burpees
"1 Mile Heavier Grace" For time 800 meter Run 30 Clean and Jerks (185/125lbs- 84/55kg) 800 meter run
Running Shoulder to Overhead
"Eoin" For 5 Rounds - Run <Distance> - 30 Kettlebell Swings @ 24Kg Each Round increase the distance by 200M (200/400/600/800/1000)
Running Kettle Bell Swing
"One Mile Run" For time 1 mile Run (1600 meter)