Name Description
"Chunks of Ham" AMRAP 12 10 Deadlift (84/59kg - 185/130lb) 20 cal Rowing
Deadlift Rowing
"Quality at Speed" For time 21-15-9 Toes to Bar Overhead Lunges (43/29kg - 95/65lbs) Calorie Row
Overhead Lunges Rowing Toes to Bar
"1k Row" For time Row 1000m
"Fast Marathon" AMRAP 15 10 cal Row 10 Thrusters (43/29kg - 95/65lbs) 6 Pistols
Pistols Rowing Thrusters
"Negative Split" For time 1k Row 50 Dumbbell Snatches (22.5/15kg - 50/35lb) 1k Row
Dumbbell Snatch Rowing
"2k Row" For time 2000m Row
"Henley-on-Your-Head" AMRAP 15 12/8 cal Row 5 Handstand Push Ups
Handstand Push Ups Rowing
"My Legs Man..." For time 5,6,7...15 Cal Row Wall Balls
Rowing Wall Balls
"Big Pull" 4 rounds for time 500m Row 10 Deadlifts (136/95kg - 300/210lb)
Deadlift Rowing
"Erg TABATA" TABATA Cal Air Bike - rest 2mins TABATA Cal Row - rest 2mins TABATA Cal Ski
Rowing Air Bike Ski Erg
"Rock the Boat" For reps EMOM10 - in pairs, alternating 10/7 cal Row Max Dumbbell Snatches (22.5/15 - 50/35lbs)
Rowing Dumbbell Snatch
"Sob" For time 1 mile Run 2k Ski 100/70 cal Air Bike 2k Row
Rowing Running Air Bike Ski Erg
"Squeez Tight" 4 rounds for time 10 Overhead Squats (61/43 kg- 155/135lbs) 25 cal Row 50' Overhead Walking Lunge (22.5-15kg - 50/35lbs)
Rowing Overhead Walking Lunges Overhead Squat
"Paced" 6 rounds for time 15 cal Ski 10 Clean and Jerks 15 cal Row 10 Thrusters - one bar @ 43/29kg - 95/65lbs
Rowing Ski Erg Clean and Jerk Thrusters
"Unbroken" For time 27-21-15-9 Cal Row Dumbbell Snatch (22.5/15kg - 50/35lbs)
Rowing Dumbbell Snatch