APCF Tribute

For time:

100 cal row

300 Double unders

Run 1 mile

“Helen”

3 Rounds for time:

Run 400m

21 Kb swings (50/35)

12 Pull-ups

Squat clean practice

Then…

EMOM:

Clean and Jerk (135/95) 2 Reps

Toes-to-bar until end of minute

(Workout ends when you reach 100 TTB)

Squat Snatch Practice

Then…

Deadlift

5-5-5

Overhead Squat

10-10-10

Weighted Pull-ups

5-5-5-5-5

For time:

10-9-8-7-6-5-4-3-2-1

SDHP (75/55)

Bar Jumps

Push press (75/55)

Sit-ups

Front squats (75/55)

Push-ups

AMRAP in 20 minutes:

5 Burpees

1 Rope climb

30 Double unders

50-40-30-20-10

Wall Ball Shots (24/20)

Box Jumps (24/20)

Kb swings (50/35)

Deadlift

5-5-5

Then…

5 Rounds for time:

9 Deadlifts

6 Hang Power Cleans

3 Overhead Squats

5 Rounds for time:

10 Chest-to-bar pull-ups

15 Plate push-ups

20 V-ups

30 Walking lunges

Back Squat

5-5-5

Then…

4 Rounds for time:

Row 250m

7 Handstand push-ups

Rest 1 minute

21-15-9

Toes-to-bar

Snatch (115/75)

For time:

Cash In: 75 Double unders

20-15-10-5

Wall ball shots (20/14)

Box jumps (24/20)

Cash Out: 75 Double unders

For Time:

21-15-9

Thrusters (95/65)

Pull-ups

10 Rounds for time:

15 Calorie Row

12 burpees

Rest 1 min

Squat Clean

3-3-3

Then…

5 Rounds for time:

30 Double unders

5 Muscle-ups

15 Kb Swings (45/35)

For Time:

Run 400m

50 Pull-ups

Run 400m

50 Push-ups

Run 400m

50 Sit-ups

Run 400m

50 Squats

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3

Push Jerk

5-5-5

“Sham”

7 Rounds for time:

11 Deadlifts (Bodyweight)

100m Sprint

Then…

Tabata Toes-to-bar

“Broken Angie”

For time:

40-30-20-10

Pull-ups

Push-ups

Sit-ups

Squats

Back Squat

5-5-5

Then…

3 Rounds for time:

20 Wall ball shots (20/14)

15 Ring rows

20 Kb swings (45/35)

10 Handstand push-ups

Squat Snatch Practice

2 x 10 at 50-60% of max

Then

4 rounds for time:

Run 400m

15 Overhead Squats (75/55)

Double under practice:

10 sets of unbroken reps

Then…

Row 5K for time.

(Be there. Do it.)

Squat Clean Practice

Then:

10-9-8-7-6-5-4-3-2-1

Box Jump (24″/20″)

Toes-to-bar

Power Clean (135/95)

Shoulder Press

5-5-5

Then…

For time:

100 Burpees

3 rounds for time:

20 Ball slams (30/20)

20 Kb swings (45/35)

400m Plate carry (45/25)

5 Rounds for time:

3 Wall sprints

3 Muscle ups

6 Forward rolls

1 40 ft. Plank walk

Complete 10 Rounds for max weight:

3 Wide-grip deadlifts

3 Hang power snatch

3 Snatch balance

1 Squat Snatch

Good luck to Pro Triathlete Cody Waite at the Xterra Triathlon World Championship this weekend in Maui!

Back Squat

5-5-5-5-5

Then…

Run 2 miles for time

“Mary”

AMRAP in 20 minutes of:

5 Handstand push-ups

10 Pistols

15 Pull-ups

Complete for time:

100 Double unders

21 Front Squats (115/75)

21 Push press (115/75)

100 Double unders

15 Front squats

15 Push press

100 Double unders

9 Front squats

9 Push press